“QuadZilla”

"QuadZilla"
Warm-up -  5 Ropes Ascents

Front Squat 3-3-3-3-3 (20 min)

Then:

For time complete the following:

15 Front Squats (90% 3 RM) 
75 Jumping Back Squat (65)(45)
200M walking lunge

Post results to comments.

REMINDER:  TOMORROW IS THE CRAWFISH MEGAFEST AT BAYOU CITY CROSSFIT (address & directions).  ACF has 3 teams competing.  Participants please be there before 8am.  The 1st WOD will start at 8:30am sharp.  Come out and cheer us on!

Patti
Happy Birthday Patti!

Babs looksover equipment left behind by 6pm class
Our master rockstar athlete, Babs, this past Tuesday said "SHAME! This is a number one violation of weightroom etiquette!"

Please put your equipment away immediately after you have recovered!  This means putting away everything that you used including plyo boxes, pull-up bands, jump ropes and water bottles!  A few of you owe us 20 burpees, which are subject to compound burpee interest!!

GOOD LUCK TO ACF'S CRAWFISH MEGAFEST TEAM COMPETITORS!!

Billdozer Janet B SpeedyJ
Aida K FPR Ramrod
Team THUNDERCRACK.  Clockwise:  Billdozer, SpeedyJ, Ramrod and FPR

 

Cody DoubleD  Stephanie Arnold

Coach G Bobby F

Team TIGERBLOOD.  Clockwise: DbleD, Arnold, Bobby and G

 

TC Abbye Rocky Top
Julia M B-Jules Doug Ace
Team: FLASHBANG.  Clockwise:  TC, Rocky Top, Ace and B-Jules


35 Responses to ““QuadZilla””

  1. Macho

    Happy B-day Patti!
    Ummm my legs don’t work….
    185-490-195-200-205(2)
    25:xx (RX) Mamma.
    Good work Pacemakers!

  2. Genie

    Happy Birthday Patti and good luck to all of you strong athletes this weekend! I wish I could be there to cheer you on! But I will be there in heart and spirit!

  3. Jackrabbit

    HBD Patti!
    Best of Luck ACF!!!
    Love that picture Babs!

  4. mario c

    Looking at the pic of the weights that were not put away put away I wondered if they were mine, then I realized those weights were way, way too light to be my weights. So I felt better.

  5. mario c

    Looking at the pic of the weights that were not put away put away I wondered if they were mine, then I realized those weights were way, way too light to be my weights. So I felt better.

  6. chrissy c

    HBD Patti!!!
    Could hardly work the clutch on the way home. Thanks for that WOD Jim!!
    75-85-95-105-115(0)
    21:24 (35#JBS) This was a fun one!
    Should have been weighted walking lunges though… πŸ™‚

  7. Green Lantern aka Playboy (fka bryan g.)

    24:27 (165=90%)
    115/135/155/185/195(2)

  8. Black'n'Blue/Triple B

    20:25 (85#/45#)
    95-115-125-130-135
    Great job, 8:30! Gotta visit more often, that was fun!

  9. BJULES

    Can’t wait to celebrate my 1 year Crossfit anniversary tomorrow with my team!! FLASHBANG!!

  10. Genie

    Happy Anniversary BJules and good luck tomorrow!! I posted on Bayou City’s FB page about ACF kicking ass!!!!

  11. Speedy J

    Oh my, my legs got sore just looking at this WOD..good luck to all!
    Happy Birthday Patty!
    THUNDERCRACK..TIGERBLOOD…FLASHBANG!! We sound like a unique group of superhero’s.

  12. Silverback

    Di Sectionals WOD this morning. Thx to the 8:30 crew who there early to cheer me thru my pain.
    THUNDERCRACK, TIGERBLOOD & FLASHBANG kick ass & take names tomorrow. I’ll bet there to cheer you (and to yell at Billy & TC to run faster & lift heavier…).

  13. logan

    Re-did sectional WOD this morning. 9 rnds + 2 reps. Better pace and fewer no reps on wall ball…
    Good luck to the BLOODY FLASHING TIGER CRACKS this weekend!!!
    Off to San Antonio for CrossFit Football certification.

  14. mario c

    Looking at the pic of the weights that were not put away put away I wondered if they were mine, then I realized those weights were way, way too light to be my weights. So I felt better.

  15. DirtyD

    Tear it up this weekend ACF!!!
    Good sharing a bar with you Chief.
    Lots of pain to go around today!
    85-95-115-135-125
    21:03 (100/45)

  16. DirtyD

    Coach D: my bad, Thundercrack is the name of a song. I thought it was just a thong gone wrong.

  17. Special K

    21:47 (95#/45#)
    75-95-115-125-135 (1)
    Fun stuff! Great work 0830!! Good luck tomorrow everyone, BJULES, we have the same acf b-day, yay!!
    Happy Birthday Patti!!

  18. Babs

    Happy Birthday Patti!!!!!!
    Miss seeing you!
    Good Luck Teams!

  19. mario c

    mario c
    45-55-65-75-85
    4:36 SCALED TO 5-10-20 reps; 65#; 15#

  20. mario c

    mario c
    45-55-65-75-85
    4:36 SCALED TO 5-10-20 reps; 65#; 15#

  21. JohnnyB

    19:47 RX
    135-185-195-195-225(1)
    Thanks CoachD!
    Monte, you’re a beast!

  22. Teach

    Happy Birthday Patti!
    Good luck to all of our teams this weekend! We will have 3 teams on the podium this weekend, it’s in the bag!
    Happy 1 year anniversary J-Mo! πŸ™‚

  23. G

    Let’s rock it Tiger Blood, Thundercrack and Flashbang !! Hope some of you can make it, if not we know you will be there in spirit!
    Happy anniversary B-Jules and Special K! You both have had several milestones in a year’s time! One especially mentioning is stepping up to do a competition event. Proud of both of you!
    Hope you had a good bday Patti!

  24. Easy Rider (aka Robert Hammond)

    205 Max of three
    20:01 (RX)

  25. Easy Rider (aka Robert Hammond)

    Good luck and have fun to all the competitors this week end..represent.

  26. mario c

    mario c
    45-55-65-75-85
    4:36 SCALED TO 5-10-20 reps; 65#; 15#

  27. Jackrabbit

    Forgot all of my info…legs hurt so it was a good workout!
    Thanks Coach D!!

  28. B JULES

    Congrats on your ACF anniversary Special K!! πŸ™‚