9:30 Ladies SQUAT! 

 Welcome to Vlad

Warm Up:
Front Squat Mobility

Front Squat

3 Rounds for time:
10 Front Squats (use about 65% of your working 1 RM)
20 Box Jumps (20/24")

Community Notes:
CrossFit KoP member Jeremy McKeon will be hiking the Appalachian Train (beginning in a week from today!)  Wish him luck and click here to follow his blog and keep up with his adventures.

Any ideas for 14.3? What do you think?

"Mistakes are part of the dues one pays for a full life."
-Sophia Loren


Miranda said...

6 & 7 am!

Tobin 275#/5:36
KT From/4:40 goblet
Wax 245# PR/7:15 20'
GIna 135#/4:54
Brian 210# 6:59
Erika 115# 6:16

Ninja Pete 230# PR/6:34
King 195/7:29
Joe C. 225#/8:20
Fugo 105#pr/5:58
Mark C. 215#x3/ 6:35
Melissa 80#/7:10
Mark R 195#/9:44

Hey gang, what are your thoughts on the programmed mobility?
Few comments:
King - awesome ROM on the squat!
Joe C. Totally being a bad a$$ and going heavy
Pete - its the shoes
Mark C. - so glad to have you back in the 7's
Mark R. - welcome to the am! Killer fight at the end of those box jumps
KT - proud of you playing it smart
Wax - nice pr
Tobin - thanks for the feeback and notes
Gina - wall squats my friend
Erika - great correction on your squats
Brian = practice makes perfect
Fugo - great form
Melissa - tape the wrist:)
Have a great day!

Mark C said...

I was good to see everyone, Miranda, thanks!

I liked having the WOD-specific mobility as part of the warm up. It forced me to loosen up more, and more helpfully than I would if left to my own devices.

Aimee Lyons said...

Darcy 65# 7:38 17"
Lisa 65# 7:21 Stepup
Susan 135# 7:15
Jackie 135# 5:08 KBS
Diane 185# 7:22 stepup

Kudos to Darcy on the squat progress. Lisa great come back in dedication to form. Susan and Jackie at 135# strong ladies...Diane awesome determination on that 235, you were so close!

Ryan 345/6:30
Vlad 185/ 4:06
Gavin 165/6:30
Kate 83/7:47

Nooners--Welcome to Vlad...great job on your second class. Gavin great progress in the front rack, mobility was a big helper there. Kate great job now we will work on keeping the elbows up. Ryan-strength through the core will go a long way...keep up the hard work everyone.

Laura Pappas said...

5:30 (Pappas)

Luke 235# PR, 9:58
Shawna 100# PR, 9:26
Alona 145# PR, 8:47
Tim H 245#, 9:50
Flounder Form, 9:47

Way to all squeak in under the 10 min mark on that conditioning WOD guys!

Travis said...

Well I called 14.3 with the box jumps and deadlifts.

Aimee Lyons said...

Keith 355
Roman 215
Olan 205
Travis 225
Regi 150
Marci form 35
Manny form 45
4:30 crew. These are all from memory. Sorry I forgot to snap a picture of the board...post your metcon times to the blog if you remember. Solid work and progress for Marci (nice celebration dance) and Manny great job on your 2nd class.

Aimee Lyons said...

Nice Travis! And Jason called it too! It will be fun!