Monday, September 14, 2009

Rest Day

Strength
Front Squat
5-5-5-3-3
then 1 set of 15

WOD
AMRAP in 20min
21 KB Swings
15 KTE
100m run

Post loads/rounds to comments
Posted by at

12 comments:

  1. Shane-oSeptember 14, 2009 at 11:50 AM

    Front Squat: 80(5), 80(5), 80(5), 85(3), 90(3)PB

    AMRAP: 6 Rounds plus 19 KB Swings. As rx'd

    Thanks Russ, was great having you there to keep me at a constant pace!

    ReplyDelete
  2. YazSeptember 14, 2009 at 2:30 PM

    Well after having had such a big lunch i think you may struggle doing this WOD Jody :D

    ReplyDelete
  3. CrossFit PenrithSeptember 14, 2009 at 5:47 PM

    5rounds+21swings
    Was great havind DC there to push me on

    ReplyDelete
  4. UnknownSeptember 14, 2009 at 7:54 PM

    Yes i did struggle Yaz, it wasn't the lunch or the beers from your private stash, more the culmination of lunches and beers from the last 8 weeks around my guts and gravity hanging off it.
    3 Rounds & 30. The grip strength on the KTE's was a challenge. Well done to the old bull today getting one up on young bull and welcome Jordan and Courtney to the PM Team.

    If anyone from CFP heads down campletown way pop in and see Yaz at Tuirkoise Macathur Square for Turkish food, pleasent service and cold turkish beer from his personal stash.

    ReplyDelete
  5. Troy "Dot com"September 14, 2009 at 8:08 PM

    http://www.imagebam.com/image/cd825048829977


    50, 60, 70, 80, 90

    Last time I did front squats ( http://crossfitpenrith.blogspot.com/2009/08/rest-day_27.html ) I did 70 so big improvement.

    5 round in total for metcon but knees to somewhere in the air and 24kg KB

    ReplyDelete
  6. AnonymousSeptember 14, 2009 at 8:30 PM

    front squats 40(5), 45(5), 50(5), 55(3), 55(3)
    AMRAP: 4+21..big improvement on the last front squats

    ReplyDelete
  7. VeronicaSeptember 14, 2009 at 9:46 PM

    Front Squat
    5 @ 50kg
    5 @ 55kg
    5 @ 55kg
    3 @ 60kg
    3 @ 65kg (PB)

    Met Con: 5 Rounds + 21 - As R'xd

    Thanks Russ for helping me reach another PB. And girls, always a pleasure.

    ReplyDelete
  8. DCSeptember 14, 2009 at 10:02 PM

    Met Con: 5 Rounds + 9 Swings As R'xd

    ReplyDelete
  9. Chlo DawgSeptember 14, 2009 at 11:18 PM

    Sooooo jealous...
    I'm close to having a tanty.

    (Stoopid damaged pec).

    ReplyDelete
  10. UnknownSeptember 15, 2009 at 10:53 AM

    FS 50, 50, 60, 60, 70 (PB)

    Then; 20m AMRAP: 24kg KB(ouch-heart rate !!)
    4 Rounds + 10 swings As Rxd.
    Plodding away - heavy stuff is getting there:)
    Good to see the night gang again.
    Go Jordan !!! Great work there...

    ReplyDelete
  11. AnonymousSeptember 15, 2009 at 7:08 PM

    Purrjo said..
    30k,35k,40k,40k,40k. Front squat really hurts my wrists!

    5.2 rounds (12kg KB)

    ReplyDelete
  12. NERIDASeptember 16, 2009 at 10:13 PM

    Front Squat
    40, 40, 40, 45, 45

    4 rounds +23 as RXD
    Thanks to Russ & my girls :)

    We missed having you there Chloe, hope yr pec recovers soon!

    ReplyDelete

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)