Strength
Back Squat 5×5 @ 70%
METCON
3 Rounds
20 Front Squat (45/30)
20 Push Ups
20 Knees 2 Elbow
Post Scores Below!!
WOD 11-8-14
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About the Author: admin_crossfitsligo
Strength
Back Squat 5×5 @ 70%
METCON
3 Rounds
20 Front Squat (45/30)
20 Push Ups
20 Knees 2 Elbow
Post Scores Below!!
Got my first back squat with 30kg
Completed the 3 rounds in 11:40 under the very watchful eye of Edel!
First day back in over 3 weeks. 10.30 for wod with 40kg squats. Legs will be sore tomorrow. Good crew and atmosphere in the box at 5pm. Well done all.
6.14 for the WOD. Was like a sprint workout. well done everyone
10:40
9.50 no scaling the weight which feels good finally!
11:00 for the WOD
found it tough but enjoyed it
9.48 for wod tough in last round legs burning with 35kg front squat.. good workout!
7:46 for the WOD, with 30kg front squats. High knees instead of K2E.
Evil , pure evil – missed the 12 minute cut off by just 7 high knees , but managed 45kg back squats – what a killer WOD
Meant 45kg front squats
7:42. Scaled to 25kg though as knee a bit dodgy. Will have to try that one again with 30kg.
WOD in 7.52 with 45kg front squats. Nice one to start off the week
Think I got it in 9.46, was tough tonight but good, I’m weak but I’ll get there!!! Thanks edel for your help during the WOD 🙂
WOD finished in 9.30 25kg front squat & high knees.
8.03 i think – only used 25kg form front squats as need to concentrate on keeping my dodgy knee from caving inwards :/ .
Everyone’s posting scores tonight lol 😀
7:49 for WOD with 30kg… Push ups were very shaky near the end!!
Tough today. 40kg front squat and knees to elbows(ish) 11.08. Long time reader first time poster under orders from the gaffer!
A nice nasty one to start the week. 45kg for WOD, did KBS rather than push ups missed the cut off by 11 high knees 🙁 boo!
Finished in in 10:50 with 45kg, with a mix of knees near elbows, high knees, and finally knees flailing vaguely up! Good to see everyone else getting on well.