A. back squat: 3-3-3-3-3; rest 3 minutes
+
4 sets:
10 hang power clean, 135lb/95lb
10 burpee box jump, 20"
10 pull-up
rest 3 minutes
*post loads/notes to comments
“Nothing ever is, but is always becoming.”
- Plato
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
Upcoming Events
Athlete Resources
Health & Nutrition
Athlete Achievements
Location
- Windy City CrossFit
4043 N. Ravenswood Ave.
Chicago, IL 60613
Directions
WCCFers,
For those of you that like Irish Punk music Flogging Molly will be at the Aragon on 1/26/13. I have my ticket. We can meet up at my place beforehand ( it is a block away from the Aragon) and pre-party.
Posted by: Dingo | January 07, 2013 at 06:32 AM
245x5
16:49 total time (work +rest)
Have a peaceful day WCCF!!!!
Posted by: Banjo Mike | January 07, 2013 at 10:12 AM
Well I'm finally feeling better after that party. Good times! And thanks J$ for the food and bar tab!
Posted by: Hardy | January 07, 2013 at 10:56 AM
255 x5
15:20 total time!!
Posted by: Just Ben | January 07, 2013 at 01:50 PM
245x5
16:25 total time
Thanks J$ for the party! Good to see everyone show that bar tab who's boss.
Posted by: GI Joe | January 07, 2013 at 04:33 PM
Back Squat: 255-265-275-285-285
Metcon: 13:52 total time incl rest
Posted by: Brent M | January 07, 2013 at 06:40 PM
165 all sets. 13:51 total time
Posted by: Casey | January 07, 2013 at 07:38 PM
Back Squat: 135lbs after I finally figured out how to do math (FYI - the plates that say 25lbs actually weigh 25lbs, not 15...)
Metcon: 16:04 total time @ 75lbs. Thanks for the elbow tips SPS.
Posted by: Kendra | January 07, 2013 at 08:07 PM
Tennessee! Thanks for pushing me in that 4th set!
Posted by: Riiser | January 07, 2013 at 08:37 PM
Well that was easy, not! What do you expect when you're rolling with Husker. Was my first time. Kicked my arse. Good push!
Also, Tuna, I 'ain't laughing anymore. My ears popped too. WTF is that about.
Back squat: 225, 255, 270, 295, 315
Metcon (ouch): splits - 1:13, 1:29 , 2:33, 3:00 (8:15) + 9:00 = 17:15
Posted by: Puddles | January 07, 2013 at 09:03 PM
260 x3x5
splits: 1:22, 1:13, 1:18, 1:22
Posted by: JWoll | January 07, 2013 at 09:31 PM
Squats: 205, 205, 215, 215, 225x1
Metcon: 18:30-ish total time. Brutal first workout in 11 days...
Posted by: Ferrari | January 07, 2013 at 09:47 PM
Squats: 245-255-265-265-265
Metcon: 1:15-1:22-1:31-2:00+
Burpee box jumps were challenging. Wouldn't be surprised to see them in the open this year.
Posted by: Peaches | January 07, 2013 at 10:00 PM
Day 2 of the 28 day nutrition challenge/detox and I felt like crap. Knew this was coming and I welcome it, but it also results in low energy so I went light(er) today.
Squats: 185-225-245-245-245
Metcon: 1:30, 1:22, 1:35, 1:33 (Grrrr)
Posted by: Q | January 07, 2013 at 10:53 PM
Squats: 145 155 165 175 185
Metcon: 21:10
Posted by: dizz | January 07, 2013 at 11:13 PM
225/235/245/255/265x1
14:49 total
Posted by: Dole | January 08, 2013 at 06:45 AM
hmm....doesn't look like wccf site was down for people. i couldn't post last night. none of my devices or pc could get to wccf but can get to cnn. etc.
metcon split: 1:20/1:22/1:40/2:30
*step down on the burpee box jumps
Posted by: hornet/170cm/63kg | January 08, 2013 at 07:11 AM
Day 2 Nutrition Challenge...Q - I feel your pain. Felt like trying to push this headache out of my skull with the metcon...
BS: 125/135/145/155/165x1 + 155/2
Metcon: 2:01/1:55/1:55/2:07 That was really rough. Just rough.
Posted by: Duchess | January 08, 2013 at 10:23 AM
BS: 175lbs for all 5 sets
WOD: 17:55
Pull-ups slowed me down as usual.
Posted by: Hardy | January 08, 2013 at 12:03 PM
BS: 275, 295, 305, 315 (ran out of time)
Metcon: 16:22
Posted by: Ox | January 08, 2013 at 01:59 PM
Made this one up today (Thurs) - I kinda liked it but that's just me...
BS: 185/190/195/200(x2)/195
Metcon: 1:45/1:30/1:29/1:27
Total Time: 15:11
Guess I needed to feel it out the first round.
Posted by: al | January 10, 2013 at 08:17 AM