Tuesday April 29th, 2014

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Capital City CrossFit was well represented at “The Event” at FitBodies CrossFit over the weekend. Our team took 9th out of 30 on Sunday.

Strength

Back Squat

  • 10 x 40%
  • 5 x 50%
  • 3 x 60%
  • 20 x 65%  (+ 5/10lbs)

Pick whichever applies most to your experience last week and follow directions

  • A) You finished last weeks 20 rep squat still standing and demolished the workout.
    • Add a total of ten pounds to the bar
  • B) You finished last weeks 20 rep squat in a ball on the floor not moving for a few minutes
    • Add a total of five pounds to the bar

WOD

10 minute AMRAP:

  • 10 Shoulder-to-Overhead (135#/93#)
  • 10 Front Rack Lunges -5/5  (135#/93#)
  • 10 Lateral Bar Hopping Burpees

Post rounds + reps to comments.

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16 Responses to Tuesday April 29th, 2014

  1. Ning says:

    BS 20 @ 133#
    WOD 3 + 23 rx

  2. Paula Ryan says:

    Rough one…73 lbs 3 plus 10
    Great pic of team Jake, Anna and Jimmy

  3. SHeisler says:

    BS 20 – 118#

    WOD 3+2 – 63# Shoulder to OH. (subbed DB lunges for front rack)

  4. Mike B says:

    BS 190# x 20
    WOD 2 rounds 15 reps
    moved up from 105 to 115 on shoulder to overhead movement.

  5. Sonny says:

    245# 20 rep max
    3+ 10 Rxd

  6. JDean says:

    Track wod week 4 “self” run: 2 X 10 minutes fairly hard with 1-2 minute rest
    Strength: BS 170# x 20 (+10 from last week)
    Wod: – 3 rds + 11 @ 115#

  7. Scott says:

    235lb 20 rep bs
    3+2 RX’D

  8. Dave R says:

    4+2 rxd

  9. Joe B. says:

    4+10 @95#

  10. Flip says:

    215# for 20

    WOD: 4+3 RxD

  11. DEW says:

    2+16 rxd

  12. Z says:

    Yesterday 3rm Mid Hang Clean @ 215 then 3×205, 3×195

    WOD in 7:33

    Today
    3rm Tall Snatch – 80lb then 3@75, 3@72.5
    3rm Mid Hang Snatch – 167.5 then 3@160, 3@155
    Back Squat 8x 195, 8x 210, 6x 240, 6x 255
    Front Squat 5x 185, 5x 200, 5x 212.5, 5x 227.5

  13. Anna says:

    143X20 felt surprisingly good
    2+23 Rx for METCON … after deadlifts, the last 2 things I wanted to do today were front rack lunges and s2o, but it felt good to move around

  14. kelly aidich says:

    107 BS for 20..felt light
    2 + 20 @ 63. This was horrible, had a major coughing fit and felt weak

  15. BBB says:

    BS @ 170#

    Did the squats on Thursday 5/1 after track work:

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