Friday – WOD

Part 1:
Back squat, 5-5-5 deload

Part 2:
Every minute on the minute for 10:00, perform 10 air squats and one 50m shuttle run (25m out and 25m back); perform the air squats at the base of the loading dock, sprint to the end of the driveway, and return to the loading dock. Use the remainder of the minute as rest. All-out effort for all rounds.

Post notes to comments.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.


15 Responses to Friday – WOD

  1. Jeff says:

    Bench and back squat deload

    Tabata CTB pull-ups, push-ups and sit-ups with 1:00 rest between each
    Lowest rounds: Pull-ups 5, Push-ups 5, Sit-ups 14

    Shoulders just weren’t in tune at all on the pull-ups today. Started at 14 but fell below 10 by the third round.

    Took a contrast shower for the first time…awesome.

  2. babs says:

    “300 FY”


  3. JenO says:

    opt’s “300 FY”


    rather not do that again!

    join babs with a big fat F! LOL

  4. Neil says:

    BS deload

    Thurs OPT

  5. Jessie Heikenfeld says:

    BS Deload
    Thurs OPT

    Signed up for the Big Dawg! Looking forward to it.

  6. Neil says:

    This might be old news, but I just stumbled acrossed it. Created by a crossfitter. Pretty easy to use and free.

  7. jay Ernst says:

    Fun, all runs range from 19-15 seconds

  8. JennaB says:

    BS deload
    runs weren’t as bad as i thought, kept it in the low 20s, happy with that. good job group!! 🙂

  9. Pete says:

    OPT from Yesterday:

    For time:
    15 chin ups
    Row 250 m
    10 burpees
    Row 250 m
    15 chin ups
    Row 250 m
    10 burpees


    Sluggish today, sloppy pull-ups, strong rows.

  10. Stephen says:

    A. Strict CTB pull-ups, 5 x AMRAP; 3:00 rest; 10, 8, 8, 7, 5
    B. Front lever progressions, 5 x max hold; :60 rest
    C. “300FY”, 1-leg; 108, so fail

  11. Rich V. says:

    Fun day at CFN!
    Squat deload.
    Runs from 17-18 sec.
    I have some learning to do on getting a flag…

  12. Dustin says:

    Three rounds for time of:
    10 ft legless Rope Climb, (8 ascents each round to make it harder steve said)
    21 Ring dips
    50 Squats

    Total 17:14

    Thanks steve and Glenn for the push. Good times

  13. Greg Harris says:

    1. Squat deload. Wore pants, fell over backwards.
    2. Tabata Row vs. Glenn (who won by meters on the final round…) 110m, 110m, 106, 104, 102, 101, 101, 104
    3. 3x strict CTB pull ups. 5,4,5.

  14. JimC says:

    good times at CFN today

    7 rounds 60 foot prowler push, legless rope ascent

    10:00 (5 ascents legless, last two needed the legs)

    WOD run with Chris and Jay
    18-17 range

  15. Amy TV says:

    BS deload
    shuttle runs – slowest round was :25

    Jenna, thanks for keeping that last run quick! I didn’t want to have to do burpees!!!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: