Lap Dog

Front Squat

Rest, then for time complete:
800m Run Buy-in

3 Rounds for time

  • 25 Wallball (20)(14)
  • 25 KB Swings (53)(40)
  • 25 KTE

Post loads on FS, time and scale on MetCon in comments.


Rowing Clinic Series in September [more details]

Body Analytics on September 24 [more details]

ACF gearspotting by Gilbert Flores
ACF gearspotting c/o Gilbert Flores aka Batman

19 Responses to “Lap Dog”

  1. Easy Rider aka Robert Hammond


    22:54 Rx

    Nice joining 5:30 group this morning.

  2. Southpaw

    65-75-80-85-90 The cramp in the left hand which started during round 3 has finally gone away. (Tough to have a left hand cramp when you’re called Southpaw ๐Ÿ™ ) Thanks Jerk for the tips.

    23:49 (6, 35, knees up). This is one of those days I’m just glad I got through it so I’ll claim this victory!

    Nice to meet Kutal! Great job 0530s! Awesome class, Coach Grace, thanks! And thanks for the help with the jump ropes.

  3. SM

    25:20 RX

    I had a miss on the first set of 135 that I forgot to mark on the board. My left hand is now sporting a lovely blood blister from the KB swings and KTE. I hate wallball. That is all.

  4. just jerry

    185-195-205-205-215/ 25:03 (some kte, some knee ups) felt everyone of those squats from yesterday. Ouch.

  5. Maria Poutous Botti


    25:15 air squats for last two rounds, #30

    Thanks for the help with my leg Coach Stephanie. That mashing was quite painful!

    Great job 8:30!

  6. Freddy Hinojosa

    20:46 Rx

    Great to see the noon crowd- Great job! It was a privilege to suffer with you today.
    Thanks, Coach Steph.

  7. leanderjean1

    90/100/105/120/125 the slowest time.. wod was a killer.. ripped my hands.. #cried better luck next time #nevergiveup

  8. Sean

    135-185-185-185-185 Need to work on these, thanks for the help Freddy.. Gonna also work on sitting up while breathing so Coach Steph doesn’t call me shortstop!! Thanks for keeping us all moving coach!!
    20:59 rx

  9. Naz

    55-65-75-85-95 PR!! ๐Ÿ˜€

    Went too light on the workout.. story of my life!

  10. Disco :D

    95-115-125-135-95 (suffering today!!!)

    20:?? (Scaled) needed to give my shoulder a rest

  11. Trip

    125-135-145-155-165 (PR)
    20:03 RX
    Hate stinking KTE!!! Great sharing the bar with Moonshine!

  12. T-REX

    145-155-165-175(1)-170(1). 23:03(rx). This Trex’s shoulders are lopsided! Thx G for keeping me straight on the WB, my legs are done after yesterday’s squats, and today!

  13. Cliff

    175-185-190-195-205….20:01 Rx

    First time to the box in 6 weeks, and I definitely felt it during the WOD. Between work and school It’s been hard to find time to come, but I should be able to start coming consistently again. I started off strong and held a good pace through the 800 and 1st round, but crashed hard after that.