Thursday 091231

“Squat a Ton and Run”
Four rounds for time of:
Squat one ton and run 400 meters

One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
* 85 lbs. = 27 reps
* 75 lbs. = 30 reps
* 65 lbs. = 35 reps
* 55 lbs. = 41 reps
* 45 lbs. = 50 reps

Choose a weight that can be completed at speed. 

Post time to comments.

097 

Amanda, Bethany and Jen Beck, partying it up. 

Happy New Years!  Party like rockstars, but be safe out there.  See you in 2010.

Comments

  1. Matt :

    Happy new year my peeps! It was a great 2009 and I’m excited for an even better 2010. See ya then.

  2. AmySchaeffer :

    I am going to go ahead and try the new Taco Bell drive- through diet….. Happy New Year all you CrossFit Crazies!!!!

  3. Jeff "CueBall" McDowell :

    Holy snikeys this looks evil but yet I’ll have to add that in my programming!
    I ended my year with FGB and I destroyed my last PR. I did this one back when I started and Matt had to scale it back so I could even finish with a total less than 200. That wasn’t the case today… 278 rx’d baby!!!!
    Yesterday was SP 1-1-1-1-1, PP 3-3-3-3-3, PJ 5-5-5-5-5, PR on SP @ 135# and SP @ 150#.
    Tomorrow CF Al Asad is bringin in the New Year with Murph! I’m debating on doing it with our flak (roughly 12-15#). I did Angie rx’d in 24:21 and I’m thinkin that with 2 miles added will put me in the 35-45 min range w/o flak. With flak it’s unknown… Any suggestions or input???

  4. Jeff "CueBall" McDowell :

    Correction from earlier, I was still in a haze from FGB.
    PP @ 150# and total Murph w/o vest 45-50 min if I can break up the sets. Is Murph supposed to be a chipper?

  5. James :

    Jeff, murph can be partitioned as necessary. A lot of people do it “Cindy style” – 5/10/15. I’ve done 4/8/12 without vest, but with vest I had to go 3/6/9 with a 1/2/3 at the end (my angie time is near yours). Whatever you choose to do, kick some ass and enjoy that last mile. It’s fun!

  6. Luke :

    This. . . looks like a fun WOD. Deadlifts are a weakness, so I need this.

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