410 W Geer St, Durham, NC 27701 (919) 907-1233

Snatch and Getaway

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WOD for Friday 082710 – – Click Here For Today’s Schedule 
Front Squats
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @80% 1RM
–Rest–
4 Rounds For Time:
Run 200m
10 KB Snatch – 5 each arm (52/35)
7 Pullups

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squat below parallel and stand to full knee and hip extension.  

OPEN GYM tonight form 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge - Saturday, August 28
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Front Squat Good and Bad

Fight Gone Bad 5 — September 25th! 
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17 Comments
  1. ashey Reply
    Don't forget that Friday is Red Shirt Day!
  2. Jason B Reply
    Sorry to miss the blue devil WOD... gonna recreate it out here at Camp Marsh/Reeder here on Emerald Isle. Hopefully I won't have an aneurysm again like I did Wednesday. I'd rather have a pukie visit.
  3. Mike K Reply
    more KB Swings...more Squatting...yippee
  4. Mike K Reply
    ohhh Snatch, nvm (need that delete option)
  5. Doug Reply
    I didn't even know it was Red Shirt Day, wow, I guess I was lucky wearing mine... Max kicked my ass on the last round, very nice work. 7:21 RX looking forward to tomorrow's challenge. Any one with some predictions (other than Mr. T saying "PAIN")?
  6. Jonathan Johnson Reply
    Yesterday at about KB Swing 40 my lower back seized up like I'd sat on a tazer. But it taught me a lesson. Just to get through it I had to change my form, not lean over as much on the down swing and really pop the hips to get it up. Soon, I'll be grateful, once the meds kick in.
  7. shayne Reply
    9:54 25# kb round 1, 20# kb 2&3. first time using the blue band for pullups in a WOD - yay. i think paul lapped me at least once. he's fast! great job 6:15'ers! @jonathan i've learned that same painful lesson. hope your back feels better soon!
  8. Paul P. Reply
    6:15 group was, as usual, awesome! Shayne, I only lapped you once. During third round Stew said, "Come on, Paul. You should be finished by now!" He's funny! And tall. 6:40, but I only used 35lb KB. Was up from 1 to 3 with intense pain in left arm. D@mn you, muscle-ups! Dave, Stew informed me that an old (I prefer middle-aged) dog CAN learn new tricks. He'll have to provide details.
  9. Charlie Reply
    8:25 Rx Honestly, I wasn't planning on getting back to Rx so soon (1st week back) but this was one I figured I could handle. Paul, at least I managed to hang with you for the first round. Watch out "old man", once I shed the gut, IT IS ON.
  10. Paul P. Reply
    Dear World, Hello! How are you? I am fine. Please know that the target on my back is merely a birthmark. While I enjoy a friendly competition, you need neither continue to bring it on and/or hate on me. I like you. Do you like me? Circle one Yes No Maybe Sincerely, Paul
  11. ashley Reply
    Awesome job to the 8:30 and 11:30 classes. Way to step up the intensity! 11:30 as a whole was blazing fast! Great job everyone. I love it when you guys don't stop. I recently heard someone say, "Rest isn't prescribed in this WOD!" Love it. I think that might even be better than my old favorite, "Keep moving! This is supposed to suck!" Doug, Red Shirts Fridays are the thing now. We're doing it as a way to show support for the military. :) My stuff will be posted later. Ran out of time this morning to really even start on things.
  12. Mike K Reply
    Did some Cleans and the Front Squats skipped the MetCon in preparation for tomorrow O:)
  13. jonathan d Reply
    6:12 Rx. the shorter wod today was just what i was needing. i also managed to hurt my shoulder while taping my wrist. if you didn't think that was possible, it is.
    • Dave Reply
      WOD in 9:13 RX this morning with the 8:30 crew....Max and Doug you guys are fast....and Max ran barefoot up the street! WTF?? Just picked up a full set of new dumbbells tonight....Guys, looks like 40's may be the new 35's :D
  14. ashley Reply
    okay, here's my stuff... 1) 3 position power snatch (floor, slightly above knee, and high hang.) i'm finding out very quickly that i suck at high hang power snatches is an area where i need LOTS of work. (my pr is 105#, but based % off of 110#) 5 x 1.1.1 @ 55# 4 x 1.1.1 @ 66# 3 x 1.1.1 @ 77# 2 x 1.1.1 @ 88# (missed last high hang twice) 2) OTM for 10M 1 full snatch @ 75% (if fail at any point, drop 10#) used 82# - no failed attempts 3) 4 sets each for time w/increasing intensity. round 3 highest intensity. 2 min rest b/w sets 12 box jumps (24 in) 9 db push press (30#, but i used 35# since we don't have 30#) 6 unbroken ctb 3 hang power snatch (95# - i dropped to 80#) 2:01 (3 missed attempts, that's when i dropped) 1:34 1:31 (1 missed attempt) 1:45
  15. Phil "Yoke" Bost Reply
    Max front squat weight was 190. I love that lift, but this felt very heavy. WOD Time 10:09. 55lb KB, so technically Rx+ My quest for Yoke continues after a badly needed rest day tomorrow.
  16. Hugh Crissman Reply
    No Heavy Lifting Great WOD 7:39 Rx'd

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