12.02.2024

12.3.24

For Time: 

21-15-9 
Front Squats (95/125/155)(135/185/225)
Row Calories 
Burpees Over Rower 

*Front Squats taken from Rack. Increase weight for sets of 15 and 9.
Ex: 21 @135 15@185 9@225

@18:00 
Take 10 Minutes to Establish a Heavy Front Squat 

ADVENT DAY 3
M/F/Masters Winner
Heavy Front Squat- Percentage of Body Weight

Quote:
 “The only way to prove that you’re a good sport is to lose.” 
—Ernie Banks 
at

8 comments:

  1. ColetteDecember 3, 2024 at 10:22 AM

    9:30
    Jackie 14:05 rx, 185
    Mary 15:54 75/75/80 reg burpees, 115
    Em G 15:05 65/85/100, (deadlift 135)
    Alex B 15:4185/105/115, 145

    ReplyDelete
  2. Lauren TaylorDecember 3, 2024 at 1:06 PM

    Noon
    Aimee 16:21 85-125-145 / 160
    Eric 15:26 125-165- 185 / 215
    Erini 14:55 85-105-125 / 150
    Ben 9:01 RX / 365
    Shannon 11:15 RX / 205 PR1
    Pam 11:49 RX / 175
    Edwin 12:55 135-165-195 / 255 PR
    Megz 15:45 reg burpee 85-95-105 / 125
    Sarah 15:21 65-75-85 / 115
    Gent 15:36 135-185-mystery 200 / =)
    Matty Bo 15:33 135-155-185 / 225
    Dave H 14:05 135-155-185 / 245
    Leah 14:09 55-65-75 / 125

    ReplyDelete
  3. Lauren TaylorDecember 3, 2024 at 1:09 PM

    Fit friend Ben hit 385 After the clock!

    ReplyDelete
  4. Lauren TaylorDecember 3, 2024 at 2:13 PM

    Masters
    Barb 18:30 30-35-40
    Richard 17:15 55-65-75
    Lee 14:45 55 / 85
    Lisa 15:44 55
    Kathy 18:33 55-65-70
    Terry 14:08 55-60-65
    Jordan 14:20 75-95-105/ 155 PR
    Teresa 18:22 55
    Ali 13:50 65-75-85 / 135
    Deb 17:52 25
    Brenda 17:50 15/12/9 squat to 17"

    ReplyDelete
  5. ColetteDecember 3, 2024 at 6:31 PM

    5:30
    Greg 15:23 135/155/185, 235
    Danielle C 18:11 95/125/135, 155
    Bella DNF 85/95/95, 135
    Karen 16:38 42/52/57, 77
    Seth 17:15 132/198/220, 308
    Tucker 16:57 135, 215
    Max 17:39 115/145/145, 165
    Sravanh 16:26 95/105/115, 165
    Sai DNF 18-15-9 45/55/60, 85

    ReplyDelete
  6. ColetteDecember 3, 2024 at 6:52 PM

    *Correction - Seth 330#

    ReplyDelete
  7. Aimee LyonsDecember 3, 2024 at 7:07 PM

    Masters did
    21-15-9
    Calorie Row
    Front Squat
    Burpee

    ReplyDelete
  8. Ben ShipleyDecember 6, 2024 at 11:37 AM

    4:30
    Jeff 8:40 RX/365
    Matt D 11:34 (135-155-185)/215#
    Rich 12:50rx/254#
    Noah A 13:22sc/132#
    Maddy 14:43 75-65/:)
    Freaky 16:31 (95-125-155/140)/155#
    Kristen 12:40 (65-85-105)/150#
    Mike M 14:40 (95-115-135)/155#
    Josh 13:39 (135-165-196)/275#
    Grace 11:11Rx/195#
    Karen M 14:49 (75-105-135)/155#
    Natalie 14:46(75-105-135)/155#

    ReplyDelete