9.01.2015

W.O.D. 9.2.15

3 RM Front Squat- TEST DAY

Time to go heavy...Warm up first then accomplish a few sets at or about 70- 80%, then work to hit a new 3 RM. 

 Cash out: 
800 Meter Run

Compare 3 RM Front Squat to (3.7.15) or (6.17.15)

Community Notes:  
Click here to check out the Labor Day Schedule.

Quote:
"A champion is someone who gets up when he can’t."
-William Harrison “Jack” Dempsey

4 comments:

CFKOP iPad said...

530
#keithie 340
Flounder 185/3:29
Ryan S. 185/ 2:53 (3rd on the girls board!)
Ryan A 275 (all 10s)/ 4:41
Laura A 140
Meredith 70/ 5:50
Kevin 215/ 3:30
Ben 185/ 3:18
Stacy 135/ 7:05
Taryn 135/ 5:18

CFKOP iPad said...

630

Christine W 103 Pr!! Airdyne
Cline 205# 3:18
Amanda 95, 3:58
Erik 155, 3:44

Giulz

Keith B said...

9:30

Becca 125 4:05
Briana 145 4:09
Jackie 155 4:19
Jill H 125 4:17
Ravi 145 4:01
Scott 205 5:14

12:15

Denise 155 4:19
Erika 95 3:56
Jon P 225 3:18
Pam 140 3:01
Shane 215 2:48

4:30

Justin R 205 4:12
John Mc 185 3:13
Jonathan P 285 4:22
Josh B 285 3:20
Jenna 135 PR! 4:02
Regi 180 PR! 4:12
Lauren 130 3:50
Borden 235 3:51
Jess A él formé 4:32

7:30

Gabby él formé 4:12
Luis 245 3:42
Linda 105? 4:52
Sue 90 4:02

Jason Lyons said...

Theresa: 95.5-3:29-2:32
Mike S: form-3:31 row-1:07
Mike S: 135-3:39-1:03
Kevin B: 125-3:11-1:24
Matt R: 125-2:58-2:10
Justin: 135-4:12-1:04
Jaime: 103-3:53-1:10

Last time is the time spent hanging from a pull-up bar. We figured no one else would try it....6AMers RULE.