Wednesday, January 2, 2013


15 Minutes: 5×3 Front Squat (ascending weight) OR Learn to Squat


For Time:
100 Kettlebell Swings (55#/35#)
100 Air Squats
EMOM: Do 4 Burpees

NOTE: This WOD begins with 4 burpees! No Partitioning.

10 thoughts on “Wednesday, January 2, 2013

  1. front squat – 145# (thanks, Bronwyn)

    metcon: 13:38 rx

    thought for sure I was going to cough up a lung. So far, it’s still where it should be.
    Happy New Year CFRX friends.

  2. I wish some folks would make a New Year’s resolution to blog!

    Front squat practice to 70#, thanks coaches Michaelsaurus & TPoole.

    I could have done the wod RX, but couldn’t find a 35# weight. Can’t say I really minded going with a 30# dumbbell. 🙂

  3. PR Front Squat 215# 3RM. But..

    14:something on the metcon with only 35# KB. Like I said this morning, I didn’t exactly eat and drink for performance these last few days.

  4. Front squat at 160#. I think that’s a PR
    Metcon in 8:44. Only used the 35# kettlebell. Definitely should have gone heavier but I won’t stress too much. Grip was pretty shot with this week’s activities.

  5. Front Squat 105#

    Metcon 17:52 RX

    Whew – this one got to me tonight. I’m going to blame it on all the bad eating I did over the holidays!

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