2017 June 22 WOD

Posted: June 21, 2017 in Uncategorized

Please remember that we will be closed this Saturday for our annual Buffalo River trip!

Strength

20 minutes to complete
6×3 Front Squat

Conditioning

3 RFT
20 Calorie Bike (Run 300)
20 Calorie Row
Rest 1:00

or

4x400m Run, 1:00 rest between runs

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Comments
  1. Haley says:

    FS: 70/80/85/90/95/105

    4x400m: 2:29/2:36/2:44/2:55

  2. Joe E says:

    FS: 185/185/185/205/205/205

    Metcon: Bike and Row total time 8:48 including rest

  3. bigdolan says:

    226,275,300,315,335,350

    Metcon 8:20 Rx

  4. stefgatlin says:

    Metcon – Bike/Row – 10:57 Rx
    2:59/2:53/3:05

    No squats – 3 rounds of tabata abs instead

  5. Doug Barnwell says:

    Drop-in at CrossFit Bercy

    Warmup:
    Box Jumps
    Jumprope Work
    Cinderblock Swings (KBS)
    Strict HSPUs

    3RFT:
    21 Cinderblock Front Squats
    15 Box Jumps
    9 HSPUs
    11:18 RX

    Annie:
    10:32 RX

    Extra:
    Busted rocks with a pickaxe.

  6. Blake says:

    Front Squats
    6×3 of 135/185/205/225/245/255

    4×400 1min rest between
    1:23 fastest
    1:39 slowest

  7. slchampine says:

    Run 4×400
    1:25
    1:24
    1:21
    1:27

  8. Taylor Bayless says:

    Frontsquat
    95, 135, 155, 165, 175, 185

    3 Rds
    Run 300
    20 Cal Row
    11:15 (or 11:45, I cant remember)

    • Taylor Bayless says:

      Squats were really working on depth and trying to pull my feet more straightforward rather than trying to get really heavy with the weight

  9. Tanya says:

    103 x1
    123 x2
    133 x2
    143 x1

    400’s (sprinkle–>light rain)
    1:48
    1:41
    1:43
    1:44

  10. Mark Goff says:

    Front squats
    135,155,175,185,195,205

    Metcon
    10:08
    2:36/2:43/2:49

  11. Justin Harrison says:

    Mobility instead of FS- probably saved my legs a bit before the metcon

    7:43 bike/row

  12. Lucas Holland says:

    5:58 bike & row

  13. Matt Z. says:

    185,225,255,275,285,295
    7:40 AB row with 2 min

  14. Monique says:

    Front squats
    85/85/95/95/105/105/115

    Metcon – 12:25
    Miserable.

  15. jkeel 42/5'9/180ish says:

    185
    205
    225
    245
    275
    255×6

    Metcon:
    1:45
    2:26
    2:44
    Total: 8:55

  16. Brian Carr says:

    45,95,135,155,185 PR!
    Metcon @ 10:08 Rx

  17. Joy says:

    FS: 85/90/95/100/105/110

    3 RFT: 16:34
    20 Calorie Bike
    20 Calorie Row

  18. Cara says:

    FS: 85/95/105/115/125/135

    Metcon: 11:24 including rest minutes

  19. Kim says:

    @home Saturday
    Front Squats: 83#-113#
    Metcon
    3:10/3:10/3:32
    Bike&Run 300m

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