Monday 11.28.11

Andy getting good depth at the bottom of his Ring Dip
SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps

Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips

Post weights and times to comments.
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19 comments:

  1. BrookeMonday, November 28, 2011 5:58:00 AM

    SWOD: 105 x3, 120 x3, 135 x3 (max @ 85%)

    Metcon: 20:40 @ 65lbs with orange band dips

    ReplyDelete
  2. danyelMonday, November 28, 2011 6:00:00 AM

    SWOD: 65x3,75x3,85x9
    Metcon: 22:19 @55lbs and banded dips

    ReplyDelete
  3. Larry D.Monday, November 28, 2011 6:03:00 AM

    Swod:135X3, 165X3
    Metcon:25:19 w/ 95#

    ReplyDelete
  4. Steve LMonday, November 28, 2011 10:27:00 AM

    Metcon: 16:25 75 lbs bar

    ReplyDelete
  5. JennaMonday, November 28, 2011 10:30:00 AM

    SWOD: 115x3, 135x3, 145x5
    Metcon: 15:59 @ 65lbs, red band dips

    ReplyDelete
  6. MikeCMonday, November 28, 2011 11:30:00 AM

    SWOD 125x3,150x3, 170x2

    Metcon 23:48 RX'd

    ReplyDelete
  7. DamonMonday, November 28, 2011 5:21:00 PM

    125, 145, 165x12 / 14:08

    ReplyDelete
  8. MichelleMonday, November 28, 2011 5:29:00 PM

    SWOD: 55, 65, 75 x 3
    Metcon: 21:29, 2 rounds 55lbs

    ReplyDelete
  9. DietrichMonday, November 28, 2011 5:31:00 PM

    Swod: 115, 135, 155x3, 185x1, 205x1pr

    Metcon: 18:08 rx

    ReplyDelete
  10. DougMonday, November 28, 2011 6:14:00 PM

    swod: 120x3 145x3 155x5
    metcon: 21:45 @95/ 1/2" black band w/ring dips

    ReplyDelete
  11. SteffanieMonday, November 28, 2011 7:20:00 PM

    Swod: 85, 95, 110x2
    Metcon: 19:29, ring dips w/ skinny black band

    ReplyDelete
  12. s.pearson.jrMonday, November 28, 2011 8:14:00 PM

    SWOD: 185x7
    Metcon: 18:35 Rx'd

    ReplyDelete
  13. MattMonday, November 28, 2011 8:37:00 PM

    SWOD: 225x3, 235x3, 250x5
    METCON: Bar dips in place of rings 19:20

    ReplyDelete
  14. KOssMonday, November 28, 2011 9:35:00 PM

    Crossfit Merced (Compound Way)

    120x3, 140x3, 160x10, 175x3(Tryin For More, Fingers Slipped)

    MetCon (Got 1 Person To Join In)
    Rx'd Cleans, Skinny Red Band Dips
    My Time: 18:37

    75# Cleans, Rx'd Dips
    His Time: 17:30

    They didn't post my stats or his time. I'm gonna do it The Compound Way again tomorrow. Got my butt kicked, just like home.

    ReplyDelete
  15. DaniMonday, November 28, 2011 10:49:00 PM

    Swod: 85x3,95x3,110x7
    Metcon: 65#/black hair band (as Melissa says)
    2 rounds + 21 cleans + 4 dips. 20 min cap

    ReplyDelete
  16. Melissa MurphyMonday, November 28, 2011 11:24:00 PM

    Swod 85x3, 95x3, 110x3
    Metcon 18:26 dips with black hair tie band :)

    ReplyDelete
  17. KimTuesday, November 29, 2011 8:39:00 AM

    85lbs,105lbs and 105 again for 6 max rep
    So in 20 min I finished 2 rounds with 65lbs and RX dips! Finished all three rounds in 27:45

    ReplyDelete
  18. BryantTuesday, November 29, 2011 8:39:00 AM

    SWOD: 195 X 3, 225 X 3,

    METCON: 19:54 @ 95#

    ReplyDelete
  19. Kristen C.Tuesday, November 29, 2011 10:24:00 AM

    SWOD: 75, 85, 100x10
    Metcon: 19:59 orange band

    ReplyDelete

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