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General Fitness  07.17.15


General Fitness  07.17.15

Prep WorkSame as COMP


15 min to establish a heavy 1RM Front squat

5 Rds for Individual times

20 Double unders

10 Goblet squats 70/53

15 Burpees over your KB

20 Double unders

Rest 90 Seconds
Cool Down


Post results

12 Responses

  1. Russian Princess

    First week in a while I’ve worked out everyday and I am sore, weak and tired. So I am proud of reaching my old 1RM @185#. Happy with this.
    53#KB, single unders,
    2:04, 2:00, 2:07, 2:07, 1:57
    Not sure why it went down..? Maybe the SU got faster.?
    Have a good weekend everyone.

  2. Jim

    Really didn’t want to get up this morning, been really sleep deprived from fire / ems calls this week, glad I did.
    Front squat worked up to 205#, I will take this considering 1 setback after another hopefully those are over.
    WOD: 2:30, 2:24, 2:40, 3:03, 3:30 – damn burpee’s they kick by butt. Did all DU’s and a 62# KB.

  3. BG

    All I can thing if is vacation…..! Starts in 2 hours!

    Was pretty right and sore this morning. ( I didn’t miss 3 days like Dirk )

    Front Squats-
    Tired to hang with the Big Boys
    Chris, Drik, Chad P
    That lasted until my 225 was there warm up. Still using old school front squat rack position.

    5 round WOD
    DU’s were slow
    Tried to make up time on Burpees over KB
    Time 18:46…..
    Over all a very good week!

  4. Krystal

    Hard WOD today…I’m really sore from this week..well, i’ve been sore for the past
    4 weeks..
    Can’t get past #135 on my front squat and i’m really irritated with that!
    So glad it’s friday, i can’t wait to sleep all weekend and rest.
    Won’t be able to make it to the 2 year Anniversary BBQ/WOD
    but congrats on 2 Years CROSSFIT REFORMATION!!!!!!!
    I’m really glad to be part of something so powerful.

    5am Class Rocks!

    Have an amazing weekend everyone!


  5. Kristopher

    Front squat 165#. WOD 60 singles, 53# kettle bell goblet squat, burpee, 60 singles. Average time per round 2:15.

  6. Z

    Front squat
    Last PR 225
    Beat my PR by 15 240lb

    Felt strong today everyday better and better ..

    5 rounds w/70 lb kettle bell

    Did good I think didn’t substitute weight for lighter chose to go heavy and just get the workout done with struggle to get stronger.. I guess the 3rd my body went in to cruise mode the last 2 rounds smashed it…

  7. Heather

    First time ever maxing on a front squat. 175# I was satisfied with that.
    WOD: 3-3:30 per rounds. Really need to learn DU’s.

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