Friday we’re headed back outside, and the plan is to head all the way down to the track for a new named WOD that appeared just the other day on CrossFit.com. SQT is another fast one. Ground to overhead any way, and a moderate shuttle run. The weight is manageable, so whether you choose to snatch it, clean and jerk it, or use some other yet to be discovered method, there shouldn’t be any second thought about getting that first round done unbroken. Here’s a video of Chris Spealler getting it done in 3:19 (WMV/MOV), and one from Hybrid Athletics providing a demonstration with some sub 3 minute times (WMV/MOV). FAST!
August 13th, 2010
WOD: SQT
Complete 3 Rounds for Time of:
10 reps ground to overhead (95#/65#)
200 yard shuttle sprint (50 yards out and back x 2)
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my lungs are still burning.. 4:04 Rx
awesome job! today is a rest day for me since im running the falmouth road race this weekend and im bummed because i really want to do this WOD. hope we see it again soon. good luck to all today, get some.
WOD: 4:08 RX
Dennis you def pushed me on this one brotha, thanks!
5:52 with 25 kg.
Supremely awesome that Haley’s was the time to beat for the 7:30 class. And big props to Amy for being an awesome partner!
See you tomorrow for my first invasion!
Yosh, you beat me out of the gate on the first round. You let me know I had to step it up a notch. So thank YOU. It was very nice meeting you today, great job on the WOD.
See you at Invasion Jen!
WOD: 3:48 with 35 kg (77 lbs)
Fun WOD. Surprised the heck out of myself. It’s amazing how fast you can do things, when you’re not supremely worried about form. Great job 7:30 folks. See you at the invasion!
Wod: 4:36 rx. I like fridays! Great work Haley.
sooooo I just realized that those of you who aren’t friends with me on facebook probably haven’t seen this yet… it’s a must-watch.
http://www.youtube.com/watch?v=9ug_7ZJEduU
(stacey, please don’t hurt me)
Dance Gone Bad
Was that for time or rounds??? haha
I want to see Eric warming us up like that!!!! Great job today ya’ll!
7:50 Rx. Slowest Rx so far today, but Rx nonetheless!! <3
Yeah, Clean & Jerk.
4:45 Rx. My legs were far heavier than the 95# by the end of this thing. Great job by a very large noon class, and thanks for the visit from Crossfit Cavemen. Watching young Nick do butterfly pullups pre-class was pretty awesome.
5:52Rx
This is the first and last time I’ll brag on the site: today I made my very first attempt at a muscle-up and got it. Might have been beginner’s luck. Either way, I definitely wouldn’t have been able to do that 5 months ago when I started at CFF!
Get that! Congrats dude, that’s not luck, that’s all the work you’ve been putting in. Awesome job.
Witnessed! and AWESOME! congrats on the muscle up Ted.
WOD 5:36 Rx
All the strong girls in the noon class made me push that much harder! and…”burning” lungs is an understatement.
Thanks, guys! It was a pretty awesome feeling being up there realizing I had done one.
Yet another reason Crossfit rocks!
6:36 Rx – Supremely frustrated with my conditioning….
But congrats and great work to the rest of the 12:00 crew, everyone pushed really hard and did great, especially our guests!
Y’all are awesome. Me = 5:30 Rx.
It’s a bit late, but I feel like I should stop lurking and post since this was by first WOD as Rx’ed. 6:02 Rx.