Thursday 2.23.12

Congrats to Ryan Raso for passing his CrossFit Level 1 Certification course last weekend (he's in the third picture from the top).  Please join us in welcoming Ryan as the newest Compound coach, and the third "Ryan" coach.  I think I clever nickname is in order.  Suggestions?

Strength: Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.

Conditioning: 7 rounds for time
- 12 Wall Ball (20/14#)
- 12 Toes to Bar

Post weight, reps, and times to comments.


  1. Bench: 155X3, 75X45, 16:40 time

  2. 185, 205, 225, 235, 245x1, 170x12

    10:55 rxd

  3. SWOD 205,225,235,255,285X3 300X1
    METCON: Open WOD 81 burpees. I went all out in the begining and wore myself out. If I did it again I would set a goal of how ever many reps a minute and catch some rest between minutes.

  4. SWOD: 65, 75, 85, 90, 95/ 50lbsx45
    Metcon: 14:54 rx (with a million no reps from airballs)

  5. SWOD: Shoulder Press- 65, 70, 75, 80, 85 x3, 45lbs x 20 reps

    Metcon: 18:02 rx

    Nice to be back for the weekend

    1. I probably should have been more strict on the T2B and called a bunch of no reps but all well. It's getting a little harder to get my toes up :)

  6. Swod: 35, 55, 65, 75, 75/45lbs x 20 reps
    Metcon: 19:14

  7. "One arm Kettlebell Helen"...thanks to those who stuck around, with a big shout out to Kyle for all the support and input. Feel like a dry spounge in a bucket of water...soakin' it up and tryin' not to sink.

  8. SWOD: 65, 75, 85, 95 x3 100x2, 105x2
    Conditioning #1: 18 min rx
    Conditioning #2: 18:30 one armed helen

    Wasn't feeling 100% but glad I stayed!! Thank you DOUG for the great class

  9. SWOD: 80x3 (pr)
    Metcon: 18:31

  10. Swod: 65---->105x2 maybe a PR
    Metcon: 3rds