Strength
Back Squat
1×5 @ 65%
3×5 @ 75%
Front Squat
4×5 @ 65%
METCON
12 Minute AMRAP
50 Squats
30 Push-ups
15 Pull-ups
Post Scores Below!!
WOD 9-6-14
7 thoughts on ““WOD 9-6-14””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
Early start today in the 6.45am class. 3 rounds and 50 squats. Woke me up anyway.
Gotta love squats , 3 full rounds plus 49 squats, ring rows instead of pull ups.
4 rounds. Nice one to start of the week!
4 rounds & 15 push ups. Looked a lot easier reading it than doing it!!!
3 rounds and 1 ring row. New RM of 65kg for my front squat
Well done Francine on the front squat! And you made it look easy!
5 rounds & 10 ring rows.
3 Rounds & 35 Squats!! No Rhianna playlist tonight #squatmusic