Tuesday August 18

Front Squats, 3 x 3 x 3 x 3 x 3

Followed by:

Bottom-to-Bottom Tabata Squats

Sham-Pow. Speed kills, yo.

15 comments:

CrossFit GSX said...

"You can do sidebends or sit-ups, but please don't loose that back!"

Sir Mix A Lot

Chuck9902 said...

Tabata squats to finish were rough! 1st set at 185 then 4 at 205.

Jason Buzzard said...

Damn fine job Chuck! Hopefully I can keep up today.

Candice said...

My legs hurt just thinking about bottom-to-bottom tabata squats! Better enjoy my legs now before 6pm followed by a looooong week of hobbling around!

Jason Buzzard said...

The stretching is a nice addition...turns out that is something else I suck at!

Rhonda, saw you had a time on the board yesterday. Good to see you are back, now if we could just see you. I miss your chatter during the warm up.

Emily said...

I really liked the stretching too! i haven't done any serious stretching since before i was broken.

Super Trev said...

Candice you better not be hobbling around for our game on wednesday. And Chuck well done sir well done. I did "Ryan" last night that sucked 13:42, Lofland is a machine 12:07.

Candice said...

I'm already hobbling! Got up to 140 on the front squats but could only get 2 reps...missed the third. Tabata squats sucked as expected and the front squats prior to make them that much more ridiculous. Hope tomorrow is all upper body!

J-Dawg said...

Awesome job to all the 6pm folks! It was a pleasure to finally put some names with faces. I saw some great lifts tonight and was pleased to hear that we even had a few PRs! Keep up the good work, guys and gals.

Chris L. said...

Great job everyone! Dont forget to sign up for Fight Gone Bad. We need to represent and get as many people as possible out there. Gonna be fun!!

Travis said...

Had a PR today!! 1@205, 2&3@215, 4&5@225lbs. Hope I didn't scare anyone with the man roar's. Anyway the Tabata squat's killed. Hope I can keep up with the 400m runs in the morning?

Ali said...

Wow, 4:30 was a lot of fun. Great to have Kelle join the class! Candice went crazy, excellent. I ended at 120# x 3 (had to really fight for that 3rd). B2b tabata was "fun" after the squat work. Lowest rep count was 17. Legs felt like they were going to buckle. Tomorrows run will be interesting.

raif said...

That was a cool changeup. I had no idea what I could front squat! I somehow have dodged them since college but they felt great. First set was at 185 and then worked up with Brennan to 255. Chance did well too, pushing himself to an extra set and really testing his limit. Wouldn't have tried 295 but Castillo said he wanted to see a show. Nothing like a little testosterone filled peer pressure. Got it (barely). Good times.

Chris L. said...

First set a 215#; last 4 sets at 227#. Followed by yesterdays Main Site wod. DU and Sit ups...alot! (488)

CrossFit GSX said...

Main Site WOD, Push Press PR @ 175lbs.

M