Strength
5RM Back Squat
METCON
5 Rounds
1 Minute Max Lateral Burpees Over Bar
followed by
30 Seconds Max Front Squat 60/40kg
Rest 90 Seconds
Post Scores Below!!
WOD 25-1-16
9 thoughts on ““WOD 25-1-16””
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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
60kg 5rm. It was a bit emotional.
20, 21, 22, 22, 24 with 35kg.
Up 5kg to 50kg for 5RM back squat. WOD was 16-15-14-14-12 with 35kg on bar. Nice little 3rds of 400m row or run and 100 doubles or 200 singles with coach Edel and Eammon after that for extras #pushurself #wreckednow
82.5kg for the 5RM. Thanks to Edel for setting the target for me!
Reps in WOD were 23-23-21-21-22 with 55kg front squats. Happy with today’s results!
95kg 5RM, might have had 100 in me, well find out next time, but happy with that. 22-19-18-21-21 for the WOD using 50kg, enjoyed it
85 for 5 rep max, WOD 18′s each round with 50kg
63.5 for 5RM, 20-22-21-21-19 for WOD with 37.5kg on the bar
Quads are melted after that one!! 112.5kg for 5RM (up from 110).. WOD was 35/30/22/20/21 reps with 60kg!!!
5rm was up from 70kg to 72.5kg. Found it tough yesterday.
Wod was 25-23-22-21-22 with the lighter bar (was on waiting list so I got last pick). Sweaty one but enjoyed it. Quads felt like lead after it
115kg for strength. Up from 110kg.
WOD Rx: 28 – 26 – 27 – 25 – 24