Front Squat
3 - 3 - 3 - 3 - 3
Then
In 10 Minutes:
Row 2000m and complete as many Double-Unders as possible. Your score is the number of Double-Unders completed.
Post results to comments.
Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype). (courtesy of CF Mainsite).
Bravo with a 265 lb Front Squat for 3 reps.
185-225-235-235-235
61 du
Good work 0530 crew.
Posted by: the "Gris" | March 04, 2010 at 07:54 AM
Kudos to the pacemakers. who made it...who came to the UNKNOWN this morning....since today's post was delayed in publishing!!!
Everyone made it to the DU portion!! Yey!
Posted by: G | March 04, 2010 at 07:59 AM
115-135-155-185(1)-175(1)
8DU
Posted by: Stephen | March 04, 2010 at 08:07 AM
135-155-175-185-195
21 DU's (2000M - 7:54)
Posted by: Wingman | March 04, 2010 at 08:13 AM
135-155-175-185-185(2 - missed the third, dammit).
2000m 8:06.9 26-29 DU's. Dropped 9 seconds on my 2k row from about a month ago.
Thanks to Wingman and Gris for the push.
Posted by: Josh P. | March 04, 2010 at 08:34 AM
85-95-105-115-125(miss)
2000 m = 9:44
1 DU
Posted by: sharon | March 04, 2010 at 08:51 AM
75-85-95-105-115(PR)
2000m=10:51
Doing the happy dance today. I FINALLY got my arm positioning down!!! WOOHOO!!! Thanks Grace and Sherry. I think it was the magic shoes that helped too!
Happy Happy Joy Joy!!!
Posted by: Bitchy Eggroll | March 04, 2010 at 10:39 AM
115-135-155-165-165
9:09 on my nemisis
18 DU's despite the obvious sabotage by the other Pacemakers this morning.
Posted by: Red 'Barkley' Byron | March 04, 2010 at 10:41 AM
This looks fun! Bravo is killing it
Posted by: She-Ra | March 04, 2010 at 10:56 AM
155-165-175-185-195 12DU
2000M = 8:26
Posted by: JDS | March 04, 2010 at 11:59 AM
Well, I must start with a quote from the great Oscar Wilde, "Be Yourself, Everyone Else is Already Taken".
I am very much inspired by all of the great men and women who CF, but I am realistic about my own abilities and desires. Thanks for the continual encouragement, ACF! :)
85, 95, 100, 100, 95
2000m = 8:59
15DU
Posted by: 80s Girl | March 04, 2010 at 12:26 PM
What?!? I missed seeing 80's girl??? 61 DU's set by Gris is the goal.
Posted by: todd | March 04, 2010 at 01:24 PM
the goal should also be to not have a heart attack. I thought I was going to.
Posted by: the "Gris" | March 04, 2010 at 02:24 PM
185-190-195-205-215
2000m= 8:??
36 DU's
Posted by: Crazy Carl | March 04, 2010 at 02:49 PM
Today I did the febuay 11th WOD "Double Black Diamond" and complete in 18:32min. It's a brutal one.
Posted by: Gab | March 04, 2010 at 03:18 PM
165-175-185-195-205
2000m=7:53
22DU
Posted by: ian | March 04, 2010 at 03:56 PM
170-175-180-185-200(PR)
7:44 2000 m.
59 DU's :-(
Front Squating to Poison today was definitely a high-light. Fun group today. Good coaching, Beth!
Posted by: todd | March 04, 2010 at 06:56 PM
145/155/165/175/190(pr)
7:33
Posted by: Playboy (fka bryan g.) | March 04, 2010 at 07:59 PM
165-175-185-205-225(2) - 1 miss at 225. I started too low. I'll know next time.
8:16(PR) 2000 m
20 DU's - I need to practice these... its all about rhythm. See ya'll next week!
Posted by: D-Mena | March 04, 2010 at 08:00 PM
125-145-155-175(2)-165
60 double unders
i thought my 4th set was loaded with 165, but it was really 175... So I got only 2 reps.
Great work evening classes!! 80's night is always fun!!
Posted by: Teach | March 04, 2010 at 08:06 PM
Front Squats 170, 185, 205, 225, 265(1)
2000 M row in 9:06min
4 double unders
not the best but we will get there!
Posted by: T.C. | March 04, 2010 at 08:14 PM
85-95-105-110(1)-110 (missed)
2000 m row in 9:11
4 DUs
Posted by: Chrissy C | March 04, 2010 at 08:20 PM
oops - forgot - the 110 was a PR. Woo hoo for me :)
Posted by: Chrissy C | March 04, 2010 at 08:22 PM
55-65-70-75-80
2000m row 10:26
Posted by: Babs | March 04, 2010 at 08:30 PM
95-115-115-135-135-155. We did one set extra for good measure.
2000m row 8:36, smashed the PR from two weeks ago (it's easy to do if you were a fat slob two weeks ago.) 21 double unders.
My Prerogative on the row, and Don't Stop Believin' during the double unders. Love the playlist.
Posted by: J. Dolenga | March 04, 2010 at 08:44 PM
205-205-205-205-205
44 DU's
Posted by: 007 | March 04, 2010 at 09:07 PM
Did 5-5-3-3-1 FS last night
155-165-185-190-195
See you guys in 2 weeks
Posted by: Dustin | March 04, 2010 at 09:11 PM
205x5
7:25 2k row + 100 DUs
Posted by: Stacy | March 04, 2010 at 09:28 PM
125-135-140(1)-140(PR)-140(1)
52 DUs - in a NY minute!!!
It was awesome having Junior (aka, Jamie or Teach's sis) as my partner in our Front Squat station. You are strong!!! Can't wait to see you do back squats!
Posted by: G | March 04, 2010 at 10:18 PM
FS 95-105-115-125(PR)-135(PR*) 9:30 on the 2K and 3 DU's in 30 secs. Milestone for me,because my ratio was 50 singles for 1 DU before!
Great job on the PR's Vamps. 80's nights are fun, especially when we heard that one-eyed wonder on the playlist, right G?
Posted by: Beast (aka JA) | March 04, 2010 at 10:26 PM
FS 105-115-125-135(1 1/2) - 130. 9 DUs.
Posted by: JUDY | March 05, 2010 at 10:25 AM