General Warmup
1000 meter row
4 x 20 pullovers
Mobility Session/Team Stretch
Workout Specific Warmup
5 x 5 of overhead squat, up to 135 lbs (95 lbs)
20 double-unders after each set
Workout
3 rounds for time of:
10 overhead squats, 135 lbs (95 lbs)
50 double-unders
If you overhead squat less than 165 lbs (105 lbs) please use the chart below.
Max overhead squat
| 135 lbs - 164 lbs (85 lbs - 104 lbs) | 115 lbs (75 lbs) |
| 115 lbs - 134 lbs (75 lbs - 84 lbs) | 95 lbs (65 lbs) |
| 95 lbs - 114 lbs (65 lbs - 74 lbs) | 75 lbs (55 lbs) |
| <94 lbs (<64 lbs) | 65 lbs (40 lbs) |
"Put a grain of boldness into everything you do."
- Baltasar Gracian
| Times: | ||
| Alex | 5:58 | |
| Amaria | 7:54 | |
| Bartik | 6:49 | |
| Big Jon | 5:28 | |
| Bryce | 4:59 | |
| Caleb | 2:32 | |
| Carol | 6:26 | |
| Casper | 4:31 | |
| Christo | 3:10 | |
| Colleen | 2:25 | |
| Cori | 3:45 | |
| Dan | 4:52 | |
| Dana | 7:57 | |
| Dozer | 3:25 | |
| Erika | 6:36 | |
| Hathcock | 2:26 | |
| Huffine | 6:28 | |
| Jenn | 8:01 | |
| Jim | 5:42 | |
| Jody | 5:16 | |
| Kumagai | 8:37 | |
| Louisa | 4:27 | |
| Louisa | 3:39 | |
| Ogar | 3:12 | |
| Patrick | 17:05 | |
| Petty | 6:34 | |
| Rylander | 7:31 | |
| Shannan | 4:21 | |
| Silverman | 4:30 | |
| Stacy | 6:20 | |
| TJ | 7:56 | |
| Jesus | 9:10 | (115 lbs) |
| Scott | 4:12 | (115 lbs) |
| Utah | 6:35 | (115 lbs) |
| Dubos | 9:04 | (115 lbs) |
| Berj | 9:25 | (115 lbs) |
| Pat L | 9:06 | (115 lbs) |
| Cho | 5:50 | (115 lbs) |
| Brian | 4:24 | (115 lbs) |
| Andy | 7:21 | (115 lbs) |
| Stan | 6:59 | (95 lbs) |
| Zach | 7:01 | (95 lbs) |
| Wolfe | 5:46 | (95 lbs) |
| Christian | ???? | (95 lbs) |
| Kadir | 8:47 | (95 lbs) |
| Chad | 5:36 | (95 lbs) |
| Vaughan | 5:59 | (95 lbs) |
| Wesley | 7:42 | (95 lbs) |
| Karina | 7:04 | (65 lbs) |
| JT | 8:50 | (75 lbs) |
| Tauer | 4:30 | (55 lbs) |
| Morriah | 6:26 | (55 lbs) |
| Erin | 9:47 | (55 lbs) |
| Jennifer | 9:20 | (55 lbs) |
| Wenke | 6:28 | (65 lbs) |
| Ben H | 7:55 | (65 lbs) |
| Elina | 9:18 | (40 lbs) |
| AJ | 8:12 | (40 lbs) |
| Ryan B | 6:09 | (40 lbs) |
| Blyde | 8:55 | (40 lbs) |
| Kerrie | 8:30 | (40 lbs) |
| Amanda | 6:40 | (modified) |
| Rosa | 7:29 | (modified) |
| Lauren | 7:06 | (modified) |
| Becky | 3:29 | (modified) |
| Javier | 5:31 | (modified) |
| Alec | ??? | (modified) |
| Jodi | 6:19 | (modified) |
| Rob | 5:53 | (modified) |
| Fahey | 7:11 | (modified) |
| JW | 4:30 | (modified) |
| Pete | 5:40 | (modified) |
| Mair | 5:04 | (modified) |
| Cannon | 4:57 | (modified) |
| Roberto | 6:05 | (modified) |
| Socks | 6:47 | (modified) |
| Chris B | 7:00 | (modified) |
| O-Lift Workout | Strength Workout | |
| AJ | Rylander | |
| Amaria | Vaughan | |
| Jenn | kadir | |
| Karina | Pat L | |
| JT | ||
| Louisa | Basic Barbell | |
| Dan | Kris | |
| Lee | Andy | |
| Becky | Tauer | |
| Ogar | Scott | |
| Hathcock | Small | |
| CoCo | ||
| Dozer | ||
| Cori | ||
| Jumper | ||
| Bryce | ||
| Silverman | ||
| Utah | ||
| Berj | ||
| Dubos | ||
| Caleb | ||
| Christo | ||
| Louisa | ||
| Shannan | ||
| Erika | ||
| Pat | ||
| Colleen | ||
| TJ | ||
| Scuba | ||
| Cho | ||
| Parks | ||
| Kumagai |
DFD Firehouse #4 - 7/3/2012
CF Football Strength:
BS 2RM 290#
Press 5RM 130#, then 1@115# for 9 Reps
FRCF WOD:
Roeper = 5:04 135#
Posted by: Roeper | July 03, 2012 at 03:28 PM