Too funny! I almost did this EXACT WOD today! No idea why, because I would usually do this with Front Squats. Very impressed with Russell's weight. I would probably choose 1X BW.

Just when I feel good about myself... Awesome weight and time.

455 lbs on box squat!!!!
YEA!!!!

24/m/5'5/140lbs.

Damn it! I did 5-3-1-1 Back squat yesterday so this is going to suck! Hit a new PB of 150kg (BW 70kg) though. Awesome time and weight Russell. And Helen is a hotty!

I have tried to log into the Games website since noon today to no avail. I would like to record my score but can't. HQ has taken in so much money with the registration one would think that they would have the kinks worked out by now. Very frustrating!

WODSup Miami looks like fun! We had a blast when it was in Newport Beach, CA. Great video!

Stuck at a small out post not much room to run so what can I do to replace 400m run?

#7 Monty. If you have a row machine, use that instead of a run.

take a look at the pic of Matt Q - anyone else have a sore chin ;-)

#7 Monty - Do you have a jump rope? Double unders might be a good sub. Maybe one double under = 5 meters? Or you could try burpees. Or even tuck jumps. Anything that gets your feet moving and your heart pumping.

I haven't had any problems with the game site recently. I love the new open format. keep it up HQ I can't get enough

m/45/185

250 BS load

12:40

#7 try to replace the sprint with 25 box jumps, and if you don't have a 24" box, just use the highest bench that you have.

Bingo- good to see you back. I would be squating around body weight as well, or less since my form degrades went I go up in weight.

But since I have my offical PT test today I'll be focusing on that, then the MUs from yesterday.

damn miranda is hot.

255 lbs

13:26

Legs are smoked from doing "Hero WOD for Andy" yesterday.

"Hero WOD for Andy"
7 Rounds for time:
800m run
10 Chest to Bar pullups
20 Wallball shots 20#/14#

I think I'll sub out the sprint with a combination of double unders and box jumps. Thanks guys I just don't to end up cheating the system on this i want to try and work equally as hard.

I think I'll sub out the sprint with a combination of double unders and box jumps. Thanks guys I just don't to end up cheating the system on this i want to try and work equally as hard.

just did this one in the 95 degree heat, fun. 400s were 1:17, 1:22, 1:25, 1:29, 1:27. Squats were at body weight 195, it was a quarter mile from the squat rack to the gym, so my overall time was rediculous.

treadmill and 205#
14:33

So I watched the movie Dodgeball again yesterday and while watching I sadly realized that CrossFit is slowly but very surely becoming more and more like the GloboGym most of its members mock so much. Things change I suppose. At least there's still SealFit.

"At CrossFit we're better than you, and we know it!"

hey 15 u are on fire! 7 rds in 13:26. That's under 2:00 min per round. Holy batman!

21... I was thinking the same thing, but I think the time was directed at todays WOD. haha either that or Usain Bolt did that workout. And as far as the back squats do we just pick whatever weight is challenging? And is it better to do it with a free bar instead of a racked sliding one? Thanks!

#22 - There's no sliding rack in Crossfit.

And that is a great picture of a set of burpees.

Whats is the rule for choosing the weight for back squats?

22 yes just realized that. Thought he was superhuman

18.39 @225. Next time run faster.

Hey guys, I am probably going through the craziest WOD of my life today. Standing on my feet for 26.2 hours, in an effort to raise money for Dance Marathon and the Children's Miracle Network. I am currently a student at the University of Florida and this money goes to the amazing Shands Children's Hospital right down the street. I had the chance to see the NICU and PICU of the hospital and they are doing some amazing things. I thought I would turn to the community that I love so much for a little support in my efforts. I am trying to reach my fundraising goal DURING the event! So if you have even $5 to spare it would be GREATLY appreciated.

Thank you all for the wonderful community Crossfit has become. I truly appreciate how much it has brought to my life.

It's for the kids!!!
http://my.e2rm.com/personalPage.aspx?registrationID=1045062&langPref=en-CA&Referrer=http%3A%2F%2Ffloridadm.org%2F

subbed rowing for running (500m) 176 lb squat
15.10 m/34/182

225 lbs. Ran on tread mill 7 mph.
15:27

M 38 / 185# / 5'8"

22:12

Not as RX'ed - didn't realize until I was halfway through it that I'd been running 800's instead of 400's

m/28/5'8"/193

12:53

205 lbs (next time go 225 lbs)

Runs on treadmill (9-10 mph)

Crossfit Sri Ram Ashram, India

Gautam 12:08 85kg
Arvind 12:08 85kg
Bachendra 11:17 65kg
Uttam 12:02 90kg
Prakash 9:20 30kg
Rajpal 10;00 45kg
Shubham 10:48 45kg
Ravi 12:12 120kg
Vikash 10:39 40kg

15:47 with 315 lbs

11:18
225 Back squat
400m runs

I liked this one, probably could have gone a bit heavier but still was struggling at the end to remain unbroken so the weight was probably good for me.

m/37/6'1"/205

f/41/180/5'11"

I did the Open WOD #2 today.

5 rounds.

The pushups were a maximal effort. The other exercises were rests in between the pushups. Yeesh!

110321

10K run came up while taking two weeks off from the crossfit wods, so have just done it now.

Gave up waiting for temps to cool here in Perth, Australia so ended up doing it on a 33 degree afternoon.

10k run [1:00:45]

14:00
135#

17:16 with a short walk to get out of the gym from the squat rack to do my run. Did just over body weight squat, at 125lbs.

17:00 @ 225

I had to run up to the cardio deck and find a treadmill. Killed the time.

10'45'', 225lbs @ CrossFit Zurich, Switzerland, Europe.

12:10, 185lbs.

36/f/5.0/

treadmill and backsquat at 135

14:00

20:00 225# squat. I'm new to this and its been a while since I've done squats, and I'm a terrible runner!

23/m/240/6'7"

15:55 @ 185 lbs.

15:30 rx'd with 185 bs (light, but retraining my bs)

14:32

195# and treadmill

Ran to the gym w/ a 17# pack-1 mile under 10 minutes

WOD as rx'd w/100# bs in 13:15
(Should go with my bw next time)
35 burpees for day 35 of my 100 day challenge.

Ran back to my apartment w/ the same pack and same time as above.

14:01 at 185lbs

17:26
315# (only about half way down though)

as Rx'd

had to C/J the weight onto my shoulders

135lbs @ 14:28

M/34/5'10"/195

155#
1.5 deg incline; 6:10 pace
17:53

14:21 w/ 275

This was harder than I thought it was going to be.

42/m/176cm/72kg

Five rounds for time of:
Run 400 meters
20 One-legged squats

12:19

2:20, 2:36, 2:31, 2:28, 2:25 rounds

18:25
450 meter rows with only 185# need to increase this!

14:30 135#

17:09 at 145 pounds.
Retraining on back squats. Making sure I hit bottom and don't lean forward coming ups. After WOD did a new retrained BS of 200 pounds

Games Open WOD #2

6 Rounds + 9DL + 1 Push-up = 226

M/39/187

Subbed 50 du's for the runs

weight 145

21:00

Had to walk the length of the globo every set to do it. New again faster rope Im definitely used to yet. Du's were horrible. Weight was prolly a little light but depth was good.

14:37 - 185 lbs

15:25 as Rx'd

185 on squats, A2A

Squat weight 1.39 times BW -- always an important metric to us small guys. Even more so to us older small guys!

17:20 rx'd 335 for first 3 then 245 last 2.

Been really sick the last couple of days. Hopefully I will be able to knock this out tomorrow

295

18 minutes

M/25/190

13:42 as Rx'd

225 on squats

First week with CrossFit and I have never been this sore in my life... but lovin it!!!

15:00, 200lbs

315, usually this feels pretty good, not today
19:19

This wod was very cool!
Ran on treadmill at 2.0 grade. And used 95lb squat
1- 2:10
2- 2:05
3- 1:58
4- 2:15
5- 2:25

13:24, with 175#

Took bingo's suggestion and did body weight.

As Rx'ed

17:53 @245#

F/41/5'4"/117
no gym today so no back squat. Had to run Doc too.
So did, run 10 min, then 25 squats. 3x.

M/25/104#
Time: 18:40
Load: 145#

This was my first crossfit workout. I am AMPED!

M/39/180/6'1"

16:25 @ 225#

Had to guess the distance so just ran about 2:00 minutes each run and the weight was probably a bit much. Did the reps but was a bit slow, which obviously affected my time! Great WOD though.

M/38/170/5'10"

Treadmill and 185#

13:58

m/26/175

Treadmill on 1% incline and 265lbs.

19:35

16:10@ 265.

M/23/6'/215

Five rounds for time of:
Run 400 meters
5 Back squats @ 245lbs

Completed in 12:28

m/34/6'4"/208#

13:47 on a treadmill (incline at 1) with 225#

10.45 on a treadmil and squat 202lbs = 92kg

m/36/195/5'6"
treadmill 7-8.5 mph
back squat 315,325,335,345,365
18:12
prob couldve run faster but i wanted to take advantage of the back squat

5 rounds of:
400m-treadmill
10 Front Squats at 135
14:38
I ran at 11 for rounds 1/2/3 and 10 for 4/5
FS- unbroken for all rounds.
The treadmill and the Squat rack are too far apart to perform this as rx'd at the 24. So I decided to pick a weight that I could clean and then go into squats. I thought it was a pretty decent sub.

11:48 with 225 although my gf said my butt was about 3" from the med ball at the bottom so they weren't clean. did WOD after my SWOD of deadlift 3x5 w/ 275

m/28/5'6"/145

Subbed 500m row, 135# squats
18:20

18:36 with 185lbs. Third day during crossfit. Its kicking my ass

21/m/6'1/195

Yesterdays workout done today
100 PU assisted with 40 percent body weigh
100 dips straight-up
24:49

Today's WOD as rx'd
20:09

12:08 @ #225.
The squats were challenging, but I was always confident that I could complete them unbroken. Next time I think I'll try to go at least sub-12 with a heavier weight.

m/19/6'1"/185

Forgot load for today

@185

BS @ 185

Treadmill 10-11 mph

12:55

11:46 w 245lbs for squats

Five rounds for time of:
Run 400 meters
5 220# Back squats

16:36

FIrst set at 230#. Felt a pinch in upper back and dropped 10#.

10:36

BS - 135#

M/21/155#/68"

As rx'd 13.33. 225 squat first four 245 squat last round

M/6'1"/225pds/30

215 back squats
20 minutes total
Need to run faster!

TM at 1% incline and 225 lb BS. 18:35

Broken AC, so 90 degree gym temps and no air circulation, TM at 1% incline and 225 lb BS. 18:35

M/50/6'3"/195

16:33
225#

M/18/5'9"/165

165#
11:30 flat

I can live with that!

19:36 @ 225lb back squat(bodyweight currently 155)
ran barefoot on treadmill
Way to go Russell Berger,what a beast!!

5 rounds for time of:
400m run
5 Dbl kb front squats,28kg
Time=11.55

Great wod. I prob should have done 10reps on the squats though.

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

@ Crossfit Gainesville: 10 rounds, + 6 push-ups

M/38/6'3"/242LBS CF DOB 2/7/11

WOD 5 rounds for time
400m run
5 B. Squat (250lbs)

Did runs on treadmill 1st run was at 7.5 min mile pace, 2nd and 3rd were at 8 min mile pace. Alarm interupted workout between 3rd run and squat. Went on alarm came back and finished 3rd round.

Broken time 10:46

Is anyone else having trouble with the video submission for the open wods- the site will not accept the score.

WU:
GymWOD:10xL-hang t2b,15sec L-hang,10xK2E's(2:00)
43,47,47 sec

Box Squatx2(:60)135-185-225-275-295-295-295

WOD: 5 rnds of 400m/BSx5

13:57 rx'd with 315#

runs were around parking lot around 2:00 with 15sec walk in and out of building)

Cool down: 2 rnds of 10x Hang sq clean 95#, 10xtoes through rings+skin the cat

I can't login to submit my score for W/O #2 either. Surely HQ is aware of this problem and working on it

m/36/165
225# squats
12:57

40M/5'10"/170#

W/U: jump rope, 200 single-unders; 250m erg row (0:46); BS, 8x5 at 45-65-95-115-145-165-195-215.

As Rx w/225#: 12:28.

C/D: Foam roller.

Runs on outside road course (46F, 34% humidity, wearing VFF); rock bottom back squat. Took another moderate intensity day at the gym today. Feels good not to push so hard. I'm curious how faster runs would effect my ability to squat a heavier load. It would likely be difficult to hold my breath on each rep.

19:02
225# increase weight next time
ran btw 8.0 - 10.0 mph

23y/6'3"/200lbs

12:33 - 225 ATG

NO CROSSFIT .... WarriorDash mud run. 5k w/ obstacles

NO CROSSFIT .... WarriorDash 5k mud run with obstacles!

5 Rounds
Subbed 1 minute speed bag, 1 minute heavy bag for run
205#
m/53/6’/215

17:20 rx'd 335 first 3, 245 last 2

14:58
225#
1.5 degree treadmill: 8.0, 8.5, 9.0, 9.4, 9.5 mph

Probably could have done all 400's at 9.5. The weight felt right, I was very close to failing on the fifth rep in rounds 4 and 5.

18:57

13:18 with 225#. should have used 250#

My first CF workout in over a month... been in a battle with the demons, man. Back off.

205# at 11:46

Sound off if you are Garage Gym'n it! Community needs to know if your backsquatting lumber and concrete. God Speed, CFrs

First time ever trying crossfit. I'm in the military and my normal workout consisted of your boring average lifting traditional weights and jogging three times a week. I'm in love with it already, kicked my ass. Can't wait to lose my noob status and become a crossfit veteran.
205lb squat
18:02 time.

26:00 mins. @ 135#

#7-- Monty,
you are an inspiration.
try to sub 'suicides' otherwise known as 'ladder sprints' a-la basketball court distance; 25yrds or so. baseline to free throw and back, to half court and back, to other free throw and back, to cross court baseline and back. not quite 400m, but high intensity at CQB distance.

125 lbs for squats/ 16:16

185lb squats, butt onto plastic box (13" high)
Sub'd 15xburpees/rd for run
ran 1 mile (up/down hill) cool down
not timed

13:20 225#

14:38 - 195 lb. squats

29/M/250

Male, 38yo, 151#, 68"

Wod as rx
155# squats
Time 18:25

First day of crossfit. Hooked already! Loved it, much better of a workout than traditional weight lifting.
205lb squats/ 18:02

M/43/5'11"/185

5 185# back squats (did 200# the 1st round)
400m run

5 rnds

13:53

105 backsquat

16:16

f/26/5'5"/140

135lb Back Squat
14:08

M/20/5'8/170

Treadmill and 185
16:48

Transition time from treadmill to squats and vice versa SUCKS! Stay away from university weightrooms whenever you can..

5 rounds
Run 400 meters (subbed 2 minutes of jumping rope)
5 back squats - 135 lbs

13:21

Subbed 500m row for the run (just got my shinny new C2)
#135

16:42

Need to improve my BS

subbed deadlifts for back squat (no rack in garage)
115# for 4 rounds, 125# fifth round
ran S. begole circle (down and up to garage) for 400m, @15% grade
5 rounds @ 13:21

16:50 185#

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

17:42 with 350# @ home

W/U: Row (500m), ROM Drills

Strength: Find BS 1RM
-Me: 235#
-Wife: 155#

WOD
-Me: 15:00 @ 185# - Felt like my left tibialis was going to explode afterward. This WOD picked apart my flaws like no other. I hated it! My running form fell apart after round (3).
-Wife: 15:40 @ 115#

No access to weights today. Subbed this instead:

800m run
100 situps
800m run
100 pushups
800m run
100 squats
800m run

28:14

M/175/5'7"/31

Treadmill run 185lb squat. 14:39

As rx'd 225lbs 13:03 Could have pushed harder. M/52/5'8/175

13 min
ran on treadmill - speed 9 to 9.5
225#

Rx'd 16:39 at #365 BS

I have a crush on Miranda:)

m/43/5'11"/200

17:07
155#

M/30/173/5'10"

Five rounds for time of:
Run 400 meters
5 Back squats - 225 lbs

13:05

m/52/6'4"/215

13:05 w/225 lbs

as Rx'd

M/30/6'2"/208

14:50 at#107 BS

315 BS
400M Run
17:07

Dropped the weight on the fourth rep, had to unload, throw the bar back up, reload and finish. Took a minute or so.

m/45/185/5'10

135 BS
400m run
16:02

for 400's 11mph on 1st and 5th rounds, 10mph on 2-4; 275lbs - as rx'd:

14:23

15 min with 400 m rows + 270lb leg presses

15:29 with 205# back squats. Need to go a little deeper on the squats.

15:29 with 205# squats. May need lower weight to go deeper in the squats.

M/65/180-Five rounds for time of:
Run 400 meters
5 Back squats 202lbs
28.55

5 rnds:
400m sprint
225# BS

Time = 12:04

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Back squat 45lbs x 5-5 95lbs x 5-5 135lbs x 5 155lbs x 3 185lbs x 3
Jog 400M

As rx’d: 16:11 at 185lbs
Foam roll after

As Rx: 17:23 @ 255 lb

Five rounds for time of:
Run 400 meters
5 Back squats
Time: 21:46 at 295# for the first 3 rounds and 275# for the last 2.
This one tore me up! Heavy squatting and running dont go together! Awesome WOD.

2011-04-03: 13:07/185.

As rx'd: 12.58 @ 205 lbs.

Mariana/f/5'4"/120: 13.05 @ 115 lbs.

"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured." ~ Mark Twain

M/39/6'/204

As rx'ed
255 lbs
Treadmill
15:39

11:48 with 205lb

22:10 w/255. Definitely went too heavy on the squats.

As RX'd

9:34 220lb

15m 38s at 225
finished out 9rounds total at 29m 38s then better half said it was time to go home

15:02.95lbs. Should have gone a little heavier.

m/6'/240/29

12:22 with first round at 315 and next four rounds at 225

15:00 with 155 squat
Each 400 m run included running up and down 6 flights of stairs-worst part

M/29/6'6"/247

As Rx'd.

12.0 mph on Treadmill
245lb Squat

9:40

5 rds for time
Run 400m
5 back squats 135#

16:15 (run time 9:16 on treadmill 1% incl.)

Completed as Rx'ed

Back Squat = 225 lbs

Total time = 19:10

205 BS (next time 225)
14:04

Did powerlifting workout, "Diane", then WOD. Combining PowerLifting and CrossFit is ruff :)

18:01 135 RP Squat

Semper Fi!

14:36 @ 185 lbs.

M/33/5'9"/155

Did this 2 days ago. 185lbs squat. Ran in my Chucks.

13:50

13:30 w/ 225#
Ran on treadmill, 2% grade, 10 MPH

3day of Crossfit 17:25 bs 185,205,225,245,275

3 rds cfwu

14:55, 1/4 mile on the treadmill 185# back squats

used 285# on back squats

11:46

14:30 185 squats

16:55 @ 275#

195# BS 13:34

Runs 1:38/1:49/1:51/1:53/1:57

Treadmill 400's @ 9mph
Squats: 225-245-265-285-295;
Probably should have started with a higher weight
40/M/180/6'0

as rx'd

315

12:59

13:30

Used BW, 155lbs. Nice work Kevin, I almost caught you.

3 reps instead of 5 on BS, @ 175#

3 reps instead of 5 on BS, @ 175#
14:33

32 yom, 190 lbs

15:30 used 205 lbs

19:54 as rx'd
Treadmill 400's @ 9mph
Squats: 225-245-265-285-295;probably should have started with a higher weight & ran harder; Great WOD!
40/M/180/6'0

m/225/36/6"0

As rx'ed with 135# in 15:51

knees have been sketchy lately, so even though I could have gone heavier, I didn't want to risk it.

I did this workout on April 4, 2011. I did 5 minutes on the elliptical machine to warm up. Then I did one round of the CFWU. I did the pull-ups (hands normal) at 55 lbs. assistance. Dips unassisted. 12 push-ups. I did TRX OH squats and forgot to do the TRX Y, T, and reverse Y exercises.

I did the back squats at 205 lbs. and ran on a treadmill for .25 miles each time. I left the treadmill set at around a 7 minute mile. I continued working on the pose/fore foot running method. I feel like I'm landing too heavy or there is not enough "give" in my landing.

I finished in 16:35.

As rx'd:

Time- 20:18
Loads: 225, 245, 265, 285, 305

M/34/5'4"/142lbs
As RX'd
205 squat
16:52

Wow, for a 10-15 min workout this was killer. I just started crossfit a few days ago and I love it. did 10mph on the runs and about 110 on the squats. M/19/5'7/148lbs.

M/34/145lbs/5'5"

Used 185lbs for squats. wasn't feeling strong today.
14:55

M/42/180

As rx'd:

215lbs

23:56

More better faster

as rx'd

17:52 with 185#

didn't push hard at all on runs, stairs added ~0:30 each way

as Rx'd 225lbs
14:35

Running 50m ladders

First TIme!
26:40 (with walk up stairs to track)
BS 95#

F/20/5'9

Not happy with my time or my weight. I need to get back into shape.

25:40 (subbed part of my 400 for 3 flights of stairs.)
185 lb BS

In no hurry tonight... It's 4am!

20:47 with 225#

M/39/6'1/195
16:05 w/185lb BS
Great workout.. can go heavier on squats.. wonder if working out at 5am is affecting strength?
Starting to enjoy FS even more than BS..
Shoutout to SpitFire CrossFit at Joint Base Balad, Iraq..

13:50 @ 175 lbs

prob could've gone a little heavier but i think using this weight for me i hit the intent of the workout. back squat is a huge goat for me, strength overall is a huge goat. next time faster and heavier.

13:53 at 185lbs

m/41/156
13:54 @ 225lbs.

14:27

* 225# on first round / 205# on the rest (after feeling some left-knee pain)

Five rounds for time of:
Run 400 meters on TM at 2% incline
5 Smith Back squats 225#

14:43

C-
155
13:38

13:49
150# and subbed stationary sprints for 1:30 for 400m run

19:12

13.20, with 115lbs back squats and, sub'd 500m rows

17.41. probably 140#. Treadmill took forever to get to speed. Not sure that slowed me down. Smith machine.

Subbed row 500m for run 400m; 16:06 at 250 lbs.

Subbed the rows for the runs as I pulled my calf again on Sunday playing ball. This WOD was not too bad - I did this at the globogym, so I had about 30 seconds to walk between the rower and the squat rack. Would have liked to try this with less rest, but of course that would have sucked more. Total row time was ~9:20, so about 1:52 splits. Squats were heavy enough to be challenging at the end.

20 minutes 135# squat
M/5'10/28/165#

M/42/220/72"
17:29 295lb.

Modified WOD:
6 rounds for time of:
275m Run
5 155# Back Squat

11:08 min

500m C2 Row, CFWU x 3, w/ ring dips

#185, as rx'd

19:45

lots of time spent walking from rack to PAC track....I'll call it resting.

M/30/150

17:40 @ 165#

Treadmill, no incline.

205#
14:40

m/35/160/5'10

225lbs....

15:30

17:02 185lb

12:28
(85kg)

ran 40 minutes in Prince William Forrest

As Rx'd (with 205# back squat).
13:00

"Mrs. Miyagi"
As Rx'd (with 135# back squat).
13:00

WOD #67 - Done on 3/7. First WOD after three off days (life sucks/is fun sometimes) from exercise/activity and a week off from CrossFit. Back at it with five rounds or 400m run (five baseketball court laps) and 5 back squats at 315 lbs.

Greg A.'s warmup
WOD time - 23:15

M/42/5'11"/254

M/23/70"/193#

As Rx'd
18:40 @ 185# BS

35 yom 195

16:04@ 225#

@225
13.39
At Farm project.

14 minutes
185

4 rnds, #155, 13:15

4/8...15:28...153/173
Scaled to 200m runs (down street & back) & 185# BS. Running sucks, even at 200m.

M/51/153/1-1-06

Done 4/9, BW 155#

14:19

WU
5 rounds 400m run/BS (235#)
17:38
M/50/197#/72"

5 rounds of

400m run
60k front squat (no rack to do back squat)

11:11mins

165lb squats

14:02

As rx'd in 10:30 @ 225 Regards from Portugal

50/m/190

As rx'd. 17:05 w/195#. should have upped the weight as squats were fairly easy.

11:42 @205
terrible rom due to hip pain

M/33/6'3"/200

11:11 @ 225#

http://crossfitcountryday.files.wordpress.com/2011/04/4-11-11.jpg

35 yom.203 lbs.

225 lbs. 16:04

205 back squat

15:41

14:45 @ 295

f/34/142/5'1"

65lbs

16:08

155 back squat

14:03

10lb DB in each hand squats

16:58

275# BS
15:57

145 lbs. front squat
14:39

Subbed 500m row 275lb 15:31

13:05 w/ 245#
rx'd

Maybe did 6 rounds. I'm not sure.

Next time, get rounds right and use at least #275 or more.

15:38 @ 245#

17:04

400m t/m run @ 3% & 15kph
80k squat

i left the treadmill running @ 10kph.

I should have posted right away when I did it...
I think I used 135 and it was too light so
I finished in just under 12min.

13:28 at 275#

5 rnds:
400 m run
5 back squats @ 205#

16:57 - 3:30ish(maybe more) because of starting up treadmill and going up/down stairs. Hate treadmills
Everything unbroken

13:27

5 rnds:
385 m run
5 back squats @ 135lbs

11:45

Try 185 next time.

19.05 at 255 lbs

5 rounds for time of:

205 pound back squat, 3 reps
20 double unders

13:30

20:50 @ 225

I had to cross the entire gym and then go up and down two flights of stairs in order to go between the treadmill and squat rack...It probably cost me 45seconds to a minute per round.

Killed my time but I was happy with my runs.

sub 10 front squat at 135lb

17:10

CORRECTION...

14:17

CFWUx2, 60 kg, 90 kg
16:05
105 kg

132lbs/60kg BS

15:52

m/34/158/5'9"

back squat @160
Gym too crowded to get an accurate time.