Friday 8.26.11

Rob R

1. overhead squats

build to your heaviest 5 in 5 sets

2. WOD

for 10 min try to get as far up the ladder as possible

with 95/65

1 power snatch, 1 pull-up

2 power snatches, 2 pull-ups

3 power snatches, 3 pull-ups

and so on……..Till time runs out



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14 Comments on “Friday 8.26.11”

  1. Ryan Cormier Says:

    Back squat (max as of 8-4-11 was 245)
    135 x 20
    185 x 12
    205 x 10
    225 x 7
    245 x 5

    3 rounds of
    20 lunges 100lbs
    10 Bottomed out back squats with a 3 sec pause at bottom 135 lbs

    Planned on doing as many double unders as possible until i tripped up…. tired 3 times and got 1, 2, and 1…decided to call it a day.


  2. Mike C Says:

    OHS – 125#
    WOD – 9 rnds + 2 rx


  3. matt t Says:

    OHS 225 for 5
    Wod 10 rounds 6 reps
    Nice work on the back squats Ryan, getting stronger.


  4. ryan Says:

    Thanks Matt i actually like squatting now lol…. and greyson the double unders are really good when im fresh but as soon as im tired im out


  5. Nick C. Says:

    OHS 5×155
    WOD- 10 rounds even


  6. Joel Says:

    Did yesterdays WOD. 335# DL, farmers walk rx, 5 laps x2.


  7. Staci Says:

    OHS – 5 x 115.
    10+6 on the workout.


  8. Heather Donnelly Says:

    OHS – 5 x 95. Previous 1rm was 105, so that’s a huge step up.
    Wod: 9 + 5 Rx. That was a good one. šŸ˜€


  9. Jodie Says:

    5 x 80 on OHS….that is HUGE for me. I have only ever been able to do 55 lbs before this evening (well, except in sectionals, but those horrific form OHS do NOT count!!) šŸ™‚ šŸ™‚ šŸ™‚

    9 + 8 for wod. tough doing that after killing myself on all the OHS! But, I’m thrilled with tonight none the less!

    And, SO happy the Freake’s are back from Taiwan!!!


    • Shu-Yee Says:

      Didn’t do too well on the OHS…gotta work on those again! (got to 55lbs, and failed at 65, so just worked on 55 for the rest)

      WOD: 7+4 (55lbs)

      gotta say, great to be back!! Missed CFN so much while we are away. I will get back to training hard and get back in shape !!!!


      • Gilaad cohen Says:

        We missed you guys too. Gotta say, it was kind of weird without you two here

  10. Tiffany Says:

    OHS 75#
    WOD: 9+7 (45#)
    Great first day, especially after doing Fran the day before šŸ™‚


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