WOD 11/18/13

1. 

   CT says:

   11/18/2013 at 1:47 PM

   A: WU: 400M Farmers Walk (45/25×2): Rx, forgot my time

   B: Olympic Squat: 5@70/80 + 2@85/3@90/1@100% of 1RM: 5@175, 5@205, 2@215, 3@230, 1@255 (technically a PR)

   C: Front Squat: 5@65/4@75/80/85: 5@155, 4@175, 4@190, 4@200

   D: 1 Mile M.B. Run: 8:50 Rx. Coves crushed this one.

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2. 

   Mike A. says:

   11/18/2013 at 5:24 PM

   couldn’t make it to the box, globo gym make-up:

   A – warmup: do nothing
   B- Olympic Squat- 5×135 / 5×155 / 2×165 / 3×175 / 1×195 / 1×195

   Wasn’t sure i went deep enough on that last one, so i did it again. Felt a little easier than when I maxed at 195 a couple months ago.

   C- Front Squat- 5@115/ 4@125/135/155

   D: accessory work: take a shower

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   • 

     Tambot says:

     11/18/2013 at 9:09 PM

     Globo Gym! And a shower!!!
     Getting spoiled… How the hell did you miss depth on front of all those mirrors

     Reply
3. 

   Tina D says:

   11/18/2013 at 8:41 PM

   A- WU- 400M Farmers Walk (45/25×2) 2:55 Rx

   B- Olympic Squat- 5@70 (130#/80 (did the bonus after I finished b/c I knew it would feel light 145#) + 2@85 (155#)/3@90 (165)/1@100% of 1RM (185)

   C- Front Squat- 5@65 (105#)/4@75 (125#/80 (130#)/85 (140#)

   D- 1 Mile M.B. Run- 9:35 Rx on 10/16 I got 10:03, so was a little faster today..I was chasing after Janessa

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4. 

   Jenessa says:

   11/18/2013 at 9:03 PM

   I feel like the M/W squat focus is paying off for me. I still get knock-knees sometimes, but I’m able to correct it pretty easily.
   Med ball runs are the worst. But at least now I know that, in the case of a zombie apocalypse, I can save the life of a perfectly round, 14 lb child in 9:34…As long as the distance to safety is 1 relatively flat mile. (Thanks for keeping me going, Tina!)

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   • 

     Tambot says:

     11/18/2013 at 9:10 PM

     Ha ha 14lb baby. Nice time on that run. Now I feel like I half assed this.

     Reply
5. 

   Cory says:

   11/18/2013 at 9:05 PM

   1st night back after vacation, probably won’t walk right tomorrow.

   A: 30″ box jump Tabata – 51

   B: Snatch from 15″ box 3 @ 45/95/110/115/125

   C: 1 PC + 2 Split Jerks x 5 @ 155#

   D: Oly Sqt – 3 @ 135 / 5@215/245 / 2@260 / 3@275 / 1@305

   E: Front Sqt – 5@155 / 4@205/215

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6. 

   Tambot says:

   11/18/2013 at 9:20 PM

   Warm up – 400m farmers carry – 4:27
   Oly Squat -5@130/ 5@145/ 2@155/3@165/1@185(pr)
   1 squat clean + Front Squat 5@115/4@125/4@135/3@145 (off the rack for the last one)
   1 mile med ball run – 11:54 @14lbs. Can’t call this RXed cause I stopped like 5 times to walk. This is definitely one of my goats
   Tabata box jumps @ 24″ = 40 reps
   Hang Squat snatch of 15″ box – 3/3/3/3 65/70/75/80
   1 power clean and 2 power jerks 5@85

   Did some fun bonus work with the crossfit kids – you all should try Tabata animal walks!!! My new favorite warm up

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