Saturday, 12.29.12: Daily WOD

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On the minute

Complete 2 front squats & one 60 yard shuttle on the minute for 8 minutes. 

*Front squat weight = body weight
*For shuttle, sprint 30 yards, touch and sprint back to the line. 

Kolin Theede - 810 CrossFit

12 Comments:

1. Finally starting to get a handle on the FS. Its taken me months to get comfortable with a bit of weight on the bar.
Comment by Chris — December 29, 2012 at 7:54am
2. No place to do shuttle runs. 7 burpees instead, that was fun
Comment by Jon G — December 29, 2012 at 9:52am
3. Front squats @ 175# (bw 170#) good saturday WOD, hate running in the cold but sucked it up. Tight adductors lately during squats, particularly the right side. Anyone else ever have that problem? Recommendations?

M/24/170#/5'11
Comment by Erik — December 29, 2012 at 10:46am
4. DWOD: @ 175# loved it and everything under 10 minutes for that matter.

Did snatch technique work too: 5x2 @ 135#
Comment by Hirst 33/5'6"/175 — December 29, 2012 at 11:08am
5. @Erik, mobilitywod.com, kstar is a genious.
http://www.mobilitywod.com/2010/09/celebrity-goat-death-match-chris.html
check out other videos too
Comment by Jon G — December 29, 2012 at 11:55am
6. DWOD: completed at BW=195 lbs
Comment by BS — December 29, 2012 at 12:42pm
7. DWOD
- Squats rx'd at 185#
- Snowing today in Boston so subbed 40 yd. Prowler shuttle; high handles and 90# added weight; was definitely harder than sprints would have been
- first 3 rounds were 25-30s long; then started slowing down; last 2 finished just under the minute
Comment by dredlocked — December 29, 2012 at 1:02pm
8. Damn I felt light/fast on my feet after those front squats gotta love that contrast training. Time to grill
Comment by Ian11 — December 29, 2012 at 6:23pm
9. OTM: My gun working well shooting ducks!!! Missing too many!!!
100 pull-ups for time
100 evil wheel
Comment by Bert — December 29, 2012 at 6:43pm
10. Kicked ass on the run this morning!!! Excited for next year!!! No rest on rest day!!
Comment by Ella — December 29, 2012 at 10:17pm
11. This WOD rounded out the week well. Quads were on FIRE. Front Squats were at 175#. Had to sub 6x10 shuttle runs vs the 2x30.... Scared some globo gym members but thankfully my gym owner let's me do my thing.
Comment by Kevin D — December 30, 2012 at 4:04pm
12. DWOD
-Squats (not rx'd) started at 155, dropped to 145 after two rounds, down to 140 after four more
-did 5 burpees instead of sprinting. Should have done 7

Comment by Andrew K. — December 30, 2012 at 4:26pm

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