WOD for Friday 10-11-13
October 11, 2013Strength 1- Squat Movement 3×3 for load. Get all your reps (95%)
Strength 2- Alternate Squat Movement 3×5 @ 2-2-2-2 tempo, for completion.
Work-
a)-5 Attempts for cumulative time- Backwards Bear Crawl. 1 Length of AstroTurf.
b)- 50 Grasshoppers for time
c)- 2×20 GHD Back Extension For Completion.
Crossfit Carolina Beach Daily Workout 
Front Squats 195, 195, 200
Tempo controlled back squats at 155
Backward bear crawl 47 seconds
BS – 80x8x5
FS – 60
Backwards bear crawl – yeah not so much. Don’t try that at 7.5 months pregnant. 20 min on air dyne instead
BS 2775=300, 310, 315
FS 155, 175, 175
Rev Bear crawl 44seconds
BS = 255, 265, 270 (only got 2)
FS = 135
Rev Bear Crawl – Slow. 55 seconds I think. Glenn lapped me like each time. He went speedy gonzalez mode.
Over Head Squat 3×155, 3×175, 2×175 failed on 3rd
tempo back squats 2 2 2 2 185
backwards bear crawl total time 38 seconds
Thanks Brock for a fun way to end the week. Total blast and in my opinion 6am class feels like we all are family. Love it!!
FS = 145×3, 155×3, 165×3 = 1,395
Alt. squat (BS) = 145×5, 155×5, 165×5
Reverse bear crawl = 87
GHD back ext – 2×20
It took me 2 rounds to figure out the best approach to the reverse bear crawl….wide legged stance.
BS 275,275,275×3,,,,bear crawl reverse 52
Front Squat
155×3, 165×3, 170×3 = 1470
Bear Crawl = 60?
BS – 255/265/270 – 237
FS – 135
Backwards bear crawl – 47 sec