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Tuesday, 29 May 2012 / Published in WOD2

Wednesday 5.30.12

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/75% bodyweight)
30 Jump Touches (18/12 inches above reach)

Compare to 1.19.12

Strength: Power Clean (find a 3 rep max) 3 x 3 @ 90% of 3 RM

Compare SWOD to HERE

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Increase Your Squat With Your Warm Up

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27 Comments to “ Wednesday 5.30.12”

  1. Zack Lovingood says :
    May 30, 2012 at 6:14 pm

    13:28 (200 lb squat, 7:05 mile)
    PC: 3 rep max 255lbs

  2. Kim J says :
    May 30, 2012 at 7:10 pm

    17:46 (90lb BS)

  3. Penny J says :
    May 30, 2012 at 8:02 pm

    10:57 (105 squat, 7:36 mile)
    PC: 115 x 2, 120 x 1

  4. Ashley smith says :
    May 30, 2012 at 8:08 pm

    12:24 (135)
    170 hands on 3 rep
    175 dump 3 rep max
    190 x 1 pr

  5. Annalisse says :
    May 30, 2012 at 8:12 pm

    95lb max/3 x 3 @ 85lb
    15:49/85lb BS

  6. Stacy Bandy says :
    May 30, 2012 at 9:03 pm

    16:13 (95lb BS)

  7. Tracy Helton says :
    May 30, 2012 at 9:04 pm

    15:57 (85lbs BS, sub 15 up downs for jumps)

  8. Megan Swanson says :
    May 30, 2012 at 9:10 pm

    13:15 (105 BS) 8:57 mile
    Last time was 13:37 at 100 BS

    PC – 3×3 100/100/105

  9. Amanda Johnson says :
    May 30, 2012 at 9:16 pm

    13:38(Mile @ 8:50/135lb BS)
    Only got up to PC @ 135lbs before I had to go

  10. Julia Hall says :
    May 30, 2012 at 9:23 pm

    Power Clean 3 rep max: 85 lbs — New one rep PR – 95 lbs!

    WOD: 19:02 (85 lbs back squat)

  11. Kary says :
    May 30, 2012 at 9:29 pm

    WOD: 15:11
    PC: 3×3 @ 95

  12. Miranda says :
    May 30, 2012 at 9:30 pm

    15:12 (95lb)
    PC: 100lb x 3

  13. Twiggs says :
    May 30, 2012 at 9:33 pm

    12:59 (8:13 mile / 215 BS) a little shallow on some squats

  14. John J says :
    May 30, 2012 at 9:37 pm

    15:31 (155 lbs BS)
    PC 175lb 3 rep max PR

  15. Jennifer says :
    May 30, 2012 at 9:44 pm

    PC 3×3 75lbs
    WOD 21:32 (BS 85lbs)

  16. Tia says :
    May 30, 2012 at 9:48 pm

    PC 120- 3 rep max/ 135- PR
    WOD (8:44 Mile/125 BS) 13:28

  17. webb says :
    May 30, 2012 at 9:52 pm

    12:51(8:06 mile) 155bs
    205 pc

  18. Joel Irwin says :
    May 30, 2012 at 10:01 pm

    wod 13:45 mile 8:40

  19. Matt G says :
    May 30, 2012 at 10:23 pm

    12:46 (7:09 mile)
    225×3 clean

  20. Amy Brown says :
    May 30, 2012 at 10:25 pm

    PC: 100/100/105
    WOD: 14:42 or 14:47….
    Mile 9:05/ BS 105

  21. Shane says :
    May 30, 2012 at 10:40 pm

    16:05, BS 155
    PC 155

  22. Frank says :
    May 31, 2012 at 9:26 am

    18:46(13:06 Mile) 155 Back Squat (too shallow)
    145 Power Clean (need to work on shrug)
    I’m not breaking any records, but I’m getting stronger and gaining more endurance every day.
    13 pounds lost and 2 inches off waist in first month of Crossfit, thanks to all who support and encourage me, it’s been a great experience.

  23. Ray Gutierrez says :
    May 31, 2012 at 10:13 am

    11:45 (mile 7:16, back squat 225 @ 20/7/3)

  24. Nikol says :
    May 31, 2012 at 12:12 pm

    15:32 (105BS)

  25. dustin smith says :
    May 31, 2012 at 9:02 pm

    WOD: 16:00

  26. Shawn J says :
    May 31, 2012 at 10:17 pm

    13:56 8:54 mile (225BS) 20/10

  27. Thursday 7.12.12 | Crossfit Murphy says :
    July 11, 2012 at 9:40 pm

    […] Compare SWOD and add loads to HERE […]

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