Front Squats

WOD

Dynamic mobility before the WOD

Front Squats 5x5

Rest

CFFTW Baseline - 500 m row, 40 squats, 30 situps, 20 pushups, 10 pullups

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Enjoyed having Stephen from North Carolina visit our box! Great work!

Comments

Coach D commented on 21-Oct-2011 10:48 AM

Ok guys and gals we are at 225.00 donated to the "save the boobs" drive! Come on folks! Coach Miles, Coach D, Missy, Josh, John, and Craig are all registered. Where are all the rest of you people? COME ON!

Ashleigh Fann commented on 21-Oct-2011 07:56 PM

FS: 65-75-80-85-100. New PR for me by 20# and I felt like maybe I could have done a little more! Instead of Baseline, Charlie, Clint and I did some other kind of craziness WOD. 5 rounds: 50 double unders (scaled to 150 singles for me); 35 KTE (scaled to
situps d/t some shoulder issues); 20 yd OH carry (75/55#). 18:00 for me...sounded nuts at first, but was a lot more fun than Baseline! Thanks guys for a great workout!

Charlie commented on 21-Oct-2011 07:58 PM

front squats: 135,155,175,195,215(2) then clint decided that we should do a wod called paul...5 rounds of 50 du's,35 knees to elbow, 20m 75# overhead carry-21:30

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Bench Press and Baseline

WOD

Bench Press 3-3-3-3-3

Rest

Baseline:

500 m row

40 air squats

30 sit ups

20 push ups

10 pull ups

Since many of us have not done our baseline in a while, it might be an interesting experiment to get a baseline for the Baseline before beginning the "Starting Strength Cycle" about to be rolled out in September.  Let's see if we can all get stronger...and stay fast!

Leaving it all on the floor!

And don't forget to get excited...the next Ranch WOD is coming!

Comments

Tabbatha Konen commented on 30-Aug-2011 09:33 AM

Great to be back this morning. I did bp 55/60/65/70/75 although I think I could of went up some more. Did baseline at 5:36. When I started Crossfit my time was 7:46, I did it about 8 weeks ago and did 5:54. I haven't gotten to Crossfit in 6 weeks, so I
am very happy at my 5:36. I'll take it!!

Corey commented on 30-Aug-2011 07:14 PM

If anyone is ready for this strength cycle its me. Bench press was rough 165-185-195-195-195(1). Baseline - 3:37. PR by 12 seconds.

Ashleigh Fann commented on 30-Aug-2011 07:32 PM

Nice to be back! Never really tried to bench press before, so wasn't really sure where to start. 55-65-75-85-95...and that worked out just about right. Baseline 5:49...no improvement for the overall WOD, but I did improve my 500m row time by 6 sec for
a 1:56. Gotta find the silver lining somewhere!

Michele commented on 30-Aug-2011 07:40 PM

Haven't done bench press since college, I think! Had no idea where to start so I did 45/50/55/65/75. I think I could have done 80 or 85, but moved on to the baseline. PR'd my BL by 14 sec at 5:13! My first BL in Feb '09 was 6:41. Now, to get a sub 5:00!
Tabbatha, it was great to have you back at the box!

Craig commented on 30-Aug-2011 09:30 PM

Bench press 205 - 215 - 215 - 215 - 215. Worked with Dex, who was a great spotter. Really pushed me through the sticking points, and further than I thought I could go. 5:38 on the baseline. Slower than my last time, but I was worn out from the lifting
and went too hard on the row (1:26).

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Baseline

WOD

Dynamic mobility before the WOD

Baseline - 500m row, 40 squats, 30 situps, 20 push-ups, 10 pull-ups 

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NEW MEMBERS get together tonight at 6pm at the box. Join us for a quick WOD and then an interactive social learning how to plug into CFFTW! Don't miss it!

Comments

Shannon commented on 21-Jul-2011 06:58 AM

Yesterdays WOD 3:44- I enjoyed the windshield wipers are they were a throw back to my gymnastics days. I can also always use OHS. We had a great time going out to eat with some fellow Crossfitters last night and Reed and I had "real" dessert for the very
first time in at least 30 days. Kind of not worth it. Can't wait to do baseline in the garage tonight.

Chris Bohlin commented on 21-Jul-2011 09:11 AM

4:38 for the baseline today! a full minute better than 3 months back. Ben only beat me by :02, so I'm in a bragging mood today.

Michele commented on 21-Jul-2011 10:01 AM

Believe it or not, I haven't done the baseline since I started CrossFitting 2 1/2 yrs ago! It was something like 6:40 back then. Today I did it in 5:27 but used blue band for pullups instead of jumping. And my abs are toast from 150 situps on Monday and
the GHD situps on Tuesday! Next time I plan to get a sub 5:00!

Corey commented on 21-Jul-2011 07:08 PM

Nice job on the baseline everyone. Saw a lot of PR's and Craig had a great Coach wod. I did a quick one - 4 rounds of 10 backsquats at 165#, 15 back extensions and one rope climb. 6:05.

Matt commented on 21-Jul-2011 08:31 PM

Baseline: 4:10 as rx'd

Shannon commented on 21-Jul-2011 09:07 PM

Baseline 4:38 as rx'd in the garage. Now someone come save me from these strawberry muffins or I WILL eat them ALL- Ill do it... I will

Andrew Jensen commented on 21-Jul-2011 11:44 PM

1/2 Cindy AMRAP 5 pull ups with green band 10 push ups 15 Squats I did 8 + 1 squat

Tabbatha Konen commented on 24-Jul-2011 09:25 PM

I haven't gotten to make it up to the box in two weeks now. Mu nephew was born on the 13th and has been in the NICU ever since so I've been up there and helping my sister and brother-in-law with their other three kids. But, I have being doing WOD's in
the morning with my brother-in-law from his garage gym and did the baseline WOD as well. I think my time was 7:56 the first time and I completed it in 5:46 this time. I'll take that! Miss the box and hope to be back soon.

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