Monday 7.11.11


CrossFit One World Movement Library - The Overhead Squat from crossfitoneworld on Vimeo.

SWOD: Overhead Squat 3-3-3-3-3

Metcon:  "Nancy"
Five rounds for time:
-400m Run
-15 Overhead Squats (95/ 65#)

The next workout to go up on the Big Board

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18 comments:

  1. BrookeMonday, July 11, 2011 6:03:00 AM

    SWOD: 85lb x 3 worked on form

    Metcon: 17:20, 2rds @65, 3rds @55 (with better form)

    ReplyDelete
  2. DaniMonday, July 11, 2011 7:30:00 AM

    Swod: 80x3
    Metcon: 24:16 @55 (first 8reps @65)

    ReplyDelete
  3. EricaMonday, July 11, 2011 7:41:00 AM

    SWOD:80x3 ( technique work)
    Metcon:26:35 w/ 500m row @55# (first 5 reps @65)

    ReplyDelete
  4. Steve ELMonday, July 11, 2011 7:43:00 AM

    SWOD: 105x3( worked on form/depth)
    Metcon: 26:40 as rx'd

    ReplyDelete
  5. danyelMonday, July 11, 2011 10:02:00 AM

    SWOD: 55x3 really worked on sitting back more with a box
    Metcon: 21:47 / 2.5 rds @65lbs/then just used the bar!

    ReplyDelete
  6. MikeCMonday, July 11, 2011 11:38:00 AM

    SWOD 45,55,65,75,95(x2)

    Metcon 24ish 65#/500m row

    ReplyDelete
  7. KOssMonday, July 11, 2011 12:09:00 PM

    SWOD: 45, 55, 65, 75, 95, 115 x 3 EA
    Felt good, need to work on my core and shoulder strength.

    Metcon: 27:27 as prescribed.
    Was going to drop the weight because I simply didn't think I could last the entire 5 rounds. But I remembered something Kyle said to me when I first came on board, "Kevin, don't give up so quickly."

    GREAT coaching !!!

    ReplyDelete
  8. KimMonday, July 11, 2011 4:53:00 PM

    55,65,75,85,85 overhead squats
    19:25 with 65lbs
    Happy to be able to finally do rx!!!!!

    ReplyDelete
  9. Jenn HMonday, July 11, 2011 4:56:00 PM

    95 lbs overhead squat
    18:52 doing rx at 65 lbs
    Killing Nancy in her tracks rename this one jenn!!!!

    ReplyDelete
  10. JennyMonday, July 11, 2011 6:37:00 PM

    SWOD: 75# OHS ran out of time

    WOD: Nancy 18:19 Rx'd

    Jenn you spoke too soon. Add a y to the end of Jenn and let's rename it Jenny :)

    ReplyDelete
  11. Melissa MurphyMonday, July 11, 2011 6:39:00 PM

    SWOD: 105#x3 PR!!(the first attempt I did two)
    * this was my 1rm

    Metcon: 23:57 rx'd from the ground

    ReplyDelete
  12. StefanMonday, July 11, 2011 8:21:00 PM

    SWOD: 135X3
    Metcon: 17:32 75#

    ReplyDelete
  13. GinaMonday, July 11, 2011 8:22:00 PM

    SWOD: 45#
    Metcon: 20:30 using 15# bar, working on proper technique

    ReplyDelete
  14. MattMonday, July 11, 2011 9:12:00 PM

    SWOD: Box Squats up to 230# x3
    METCON: RXD @ 17:51

    ReplyDelete
  15. Ryan S.Monday, July 11, 2011 10:52:00 PM

    SWOD: Box Squats, 175#x3x5
    Metcon: 18:47

    Got my ass handed to me by the entire 630 class tonight. Awesome job guys!

    ReplyDelete
  16. KristenMonday, July 11, 2011 11:14:00 PM

    SWOD: 60,65,70,75,80lbs
    Metcon: 22:04...with a social break in the middle :)

    ReplyDelete
  17. SteffanieTuesday, July 12, 2011 7:25:00 AM

    Swod: 95x2
    Metcon: 21:20 rx'd

    Really need to work on my snatches and hitting depth but somehow I managed to shave off 36 seconds w a bum ankle ;)

    ReplyDelete
  18. jenn hTuesday, July 12, 2011 10:30:00 AM

    152.2 killed me...5 rounds banded pu's

    ReplyDelete

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