Tuesday November 17

3 x 3 Front Squat

As many rounds as possible in 20 minutes of:

3 Power Cleans
2 Rounds of 'Cindy'

14 comments:

Chris L. said...

1 round of Cindy is:
5 Pull ups
10 Push ups
15 Squats

Candice said...

8 rounds-ish...thought I counted right after the WOD, but now I'm not so sure what I got...good class!

3RM FS-*PR 165lbs...lots of yelling and stars!

wagneezie21 said...

Yeah...thinkin' 7 and some change on my rounds...and I thought I was BA keeping up with Travis. Wahn, wahn! He killed it!

M.A. Deavers said...

"Fran" @ 3:52, a 50 second PR. Shocked after 325 pull-ups over the last three day cycle, and "Angie" yesterday. Chuck did something crazy like 3:36. We were both pretty beat up going in to this one, and expectations were low. Can't argue with the data.

Peace out,

Mike

Travis said...

8 complete. Started 9 w/3 PS & 5 Pull Ups. PR'd on FS @ 3x 245. Great work'n out w/8:30 crew.

ken c said...

did the opt challenge yesterday. 800m row scored by average watts divided by bodyweight: 1.94 (360/185). rest 5 min. 7 rounds of 95lb. snatch complex of 1 power snatch, 1 snatch balance, 1 overhead squat and 1 hang power snatch: 2:02. rest 5 min. 3 min. amrap of 3 c2b pull ups and 3 burpees: 10 rounds (60 reps). rest 4 hours (i rested 3 hours doing the two classed). chipper wod of 50lunges 20 clean and jerk (135lbs.) 30 ring dip 25 wall ball 30 ghd sit ups 30 kettle bell swing (1.5pood) 75 double unders: 10:56.

pretty good test. some of you heavy hitters ought to give it a try.

Jerod said...

6. And it was rough.

ava said...

6 full rounds + 3 cleans @75#. Thanks Ken for taping my thumbs and coaching me through. Candice, you amaze me! I can barely get through 16 rounds of Cindy alone, much less doing 95# cleans every 2 rounds! Keep it up girl! good job.

P.S. my verification word was comai, as in the state I'm in after most crossfit wod's!

Meredith said...

Great 8:30 class!! Whooooo!! tough one!! lost count on rounds, oops....Nice to meet Travis this a.m., another crossfit powerhouse!!! Great job this morning Robert!! Candice, inspiring as usual..

Robert said...

I missed the 0600 class for work so I picked up the 1630. For me it is definitely easier to program my brain to get out of bed, get dressed and go to the gym. In the afternoon, there are about 17 other things to do AND you are much more conscious of what is to come. Got to 175# on the front squats, which is a PR. Did 6 full rounds and a power clean. Oh yes, coaches have eaten and are much more active in the afternoon. Chris was on me like a drill sergeant. Good workout but less of a suffer factor than Monday WOD. Good to see you Chuck and Son.

raif said...

Interesting wod. I liked how it broke up the monotony of Cindy. Did 8 rds plus 3 pc, 5 pu's, 10 push, and about 9 squats. Oh yeah, 300 lb max front squat (pr) and did 3x275 (pr).

Excellent Fran times Mike and Chuck!

Wow Ken that was a whole lot of stuff! Had to read it three times and it still gave me tired head.

M.A. Deavers said...

Thanks, Raif. I was shocked after the last four pull-up heavy WODs, much less to go under 4.

Jason Buzzard said...

PR front squat with 235#. WOD as rx'd 8 complete rounds with 3PC, 5 PU, 10 PU and 3 squats. Wish I could have done it with the class, think I could have done better had I been chasing someone.

ken c said...

yeah those opt wods are complicated sometimes. i got confused in the middle of one of the snatch complexes and it cost me the sub 2.