Monday, August 8, 2011

Strength: Front Squat: 5-5-5+ (77.5%1RM-80%-82%)


4 Rounds for Reps of the following

Pull ups (max reps)
10 sec transition

Dips (max reps)
10 sec transition

1 Minute AMRAP of Power clean (115#/75)
2 Min Rest

Post: Hip Mobility
40 GHD sit ups
Posted by at

9 comments:

  1. BlakeAugust 8, 2011 at 3:59 PM

    Our Easy Go Website is up. Easygodispenser.com, check it out!!! Thanks to all the crossfit memebers who helped out. also Like our Facebook page- Easy Go Dispenser for frequent updates

    Thanks, Blake & Tony

    ReplyDelete
  2. thomas wubbenAugust 8, 2011 at 4:28 PM

    FS: 145-150-155(8)

    WOD @ 115# and non-weighted dips and pull ups: 121

    post: 40 GHDs

    ReplyDelete
  3. TonyGenoAugust 8, 2011 at 5:55 PM

    FS 190 195 200

    Wod @115# strict pull ups- ring dips - 117

    ReplyDelete
  4. JamesAugust 8, 2011 at 8:03 PM

    FS 190, 195, 205x7
    WOD - butterflies, rings, 115# - 159.
    2x20 GHD situps

    ReplyDelete
  5. John AndersonAugust 8, 2011 at 8:41 PM

    FS: 185-205-215x5

    Metcon @ 115#: 157
    Fell off the rings once and close another round, need to work on stabilizing these a little more.

    Post: 40 GHD su

    ReplyDelete
  6. TylerAugust 8, 2011 at 9:11 PM

    FS: 185x5, 205x5, 220x5

    subbed 2 pood russian swings for the pullups and close grip pushups on a set of dumbbells for the dips. 115# power cleans

    220 reps.

    Shoulder is getting better but still having trouble with some pulling movements...mainly pullups and ring rows. Front squats are getting better.

    ReplyDelete
  7. TylerAugust 8, 2011 at 9:36 PM

    Correction: 215x5 on the last set.

    ReplyDelete
  8. DayoAugust 8, 2011 at 9:46 PM

    Blake, nice video you got there. Even better product, I need one of those. Glad we could help.

    ReplyDelete
  9. kyle bAugust 9, 2011 at 8:15 AM

    215x5 220x5 225x5

    used blue band on dips, scored 101

    ReplyDelete

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