Conditioning:
MPCF Board WOD
“Rooster”
10 Burpees
20 Double Unders
10 rounds for time
Compare to Tuesday, 13 November 2012
Strength:
Front Squat
1-1-1-1-1
For Max Load
Mobility:
Super Front Squat – 2:00/side
Hip Capsule – 2:00/side
Overhead T-spine smash – 2:00
Post time, max load, and experiences to comments
9:05
Rx
245# FSQ Pr!
Strong work Boy Wonder!
Rooster
10:05 RX
PR
Front Squat…no PR.. 🙁 grrrrrrr!
But Lisette got a PR!! Awesome!
Awesome job on Rooster!!
10:20 Rx. 40 sec pr.
168# 10# pr
Great job!
CWOD:
12:15 Rx
SWOD:
195#
No PR 🙁
You did set a good PR on Rooster!
Ps. I went to crossfit today so I could be called old and flat chested!
Gotta love the noon class!
PPS I thought this was funny
Ran 5k with Janimal, 24:18. One minute off her PR, I guess we shouldn’t have talked about comp strategies the first 1.5 miles. 🙂
Rooster:
8:15
50 second PR!
That was post 5k. 😉
15:05. Completed all rounds, rx first two rounds and DU attempts for remaining 8 rounds. Still really struggling on double unders.
123# front squat 1RM- new PR 🙂
Congrats!
14:44 RX
Ran 5k with jimmy my pace car! Thanks for letting me draft!
173# front squat 30# PR!!!
Awesome squat Pr!