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April 25th, 2011

WOD 9340

WOD 9440 – Monday

Going Overhead During the CrossFit Open

Strength / Skill
Squat 5 x 5

–  Finding it hard to do WOD’s RX?  The next starting strength program is approaching and will focus on building the strength necessary to perform WODS at or above RX.  If you are interested in securing your spot in the program please print your name on the dry erase board under the starting strength section.  As we release more information about the time/date/price we will post announce it in this section.

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7 Responses to WOD 9340

  1. Adam says:

    Not so easy to get up for the 6am class after eating my body weight in lamb at my first Greek Easter. But glad Coach Mike got us squatting some weights! Set my max weight at 135 and hope to push that further next time.

  2. B says:

    Hi guys,
    Very Exciting News! CrossFit HQ (mainsite) is coming to film Jess Pamanian and Tom Rowland take on the last CF Games Open WOD at CFQ Wednesday, 4/27 at 6am. We would love to have a big 6am group that morning to represnt CFQ. CFQ will be taking on the open WOD on Wed instead of Sunday as we have done in the past.

    So rise and shine and get your 6am WOD on this Wednesday and join us for the filming. There is also a possiblity they may do a gym highlight on us so peel yourself out of bed Wed am.

    Stay tuned as running club may be cancelled this Wed. We will post tomorrow whether or not running club is still on.

  3. Tommy B says:

    5×5- 135/155/175/195/175 didn’t push it, back still hurting. Nice work, John!

  4. Coleen Machine says:

    5×5- 75, 85, 95, 95, 105- First day back after a week off. 🙁 Felt weak but felt great to be back! 🙂

  5. Matthew K says:

    Hammies fried after sprint drills yesterday…but dont think it mattered much. Really gotta practice holding an active hip.
    Squat 5×5: 225×10, 255×5, 275×5, 295×5, 315×2 :(, 275×5
    Finished with SDHP: 115×10, 135×10, 155×6, 135×10, 115×10, 95×12

  6. iScale says:

    Hit a pr today. twice. 145 and 155 lbs. the other 3 rounds: 95/115/135. I blame Elizabeth.

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