Monday, January 27, 2014

Warmup:
Coach Led

Strength:
Front Squat: build to a heavy 3

Workout:
5 Rounds
400m Run
15 Front Squats


Courtesy of SCF
Posted by at

3 comments:

  1. JAXMonday, January 27, 2014

    Shockwave: (am)
    Crossfit total
    Back Squat 170#
    Deadlift 235#
    Shoulder Press 85#

    Shockwave (pm): 20:54
    5 Rounds
    400m Run
    15 OHS-63#

    ReplyDelete
  2. JAXMonday, January 27, 2014

    Bee: 11:17
    Front Squat-45-65-85-95-105
    1 round 400m Run/15 Front Squats-45#
    Then 2 Rounds 400m Run and 15 Pushups

    Terry: 17:30
    3 Rounds
    200m Run
    10 Pushups
    10 Supermans
    Had to stop and roll out a cramp

    Ratchet: 18:03
    Front Squats: 45-65-85-95-105
    5 Rounds
    400m Run
    Overhead Squat-65#

    Sideswipe: 17:21
    Front Squat: 45-65-85-95-105
    5 Rounds
    400m Run
    15 OHS-33#

    ReplyDelete
  3. JAXMonday, January 27, 2014

    Moonracer: 7:20
    Front Squat: 83x3 and 93x1
    3 Rounds
    20 Box Jumps-20"
    20 Front Rack Lunges-53#

    Amelia: 6:53
    3 Rounds
    20 Box Jumps-14"
    20 Lunges

    Rampage: 5:24
    20 Box Jumps-18"
    20 Lunges

    ReplyDelete

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