back squats

Monday 9.14.2015

Strength

Back Squat
10 x 2 @ 50%

Conditioning

Team WOD

6 Rounds
(3 rounds per partner)

3 min Round

500/400m Row
Max Effort Wall Ball 20/14

Finisher
3 x 15 Barbell RDL (light)
3 x 20 Hollow Rocks

Competition
GHR x 30
Reverse Hyper 3 x 20

Beginners'

Strength
5 x 5 Back Squat 

Conditioning

For Time:

3 Rounds

250m Row
20 Wall Balls 20/14

*2min rest

Finisher
3 x 20 Hollow Rocks

Monday 6.22.2015

wodSTRENGTH10x 3 Deadlift @55% + Chains

CONDITIONING For Time: 600m Run 30 Back Squats 95/65 400m Run 20 Back Squats 95/65 200m Run 10 Back Squats  95/65

Finisher 3 x 15 Weighted Back Extension

COMPETITION 3 x 8 RDL 3 x 15 Reverse Hyper

Monday 6.8.2015

wodSTRENGTH20 min to find 1RM Back Squat

CONDITIONING 5 Rounds: 20 Burpees 10 Back Squats 135/95 (Bar can be in rack) *2 min rest*

Finisher 4 x 25 Banded Leg Curl 3 x ME V-Ups

COMPETITION 3 x 15 Reverse Hyper 3 x 10 Glute Ham Raise

 

Wednesday 6.3.2015

wodSTRENGTH/SKILLA. 12 x 2 Back Squat @ 65% w 1 sec Hold B. Band Pull-Throughs

CONDITIONING 10! Deadlift 185/125 Box Jump 24/20

Finisher 3 x 10 Knee to Opposite Elbow

COMPETITION 3 x ME GHR 3 x 12 Reverse Hyper

Friday 5.29.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat B. Deadlift 8 x 1 @ 50% (FAST)

CONDITIONING 3 Rounds: 15 Thrusters 95/65 12 Burpees

Finisher 2 x ME Barbell Roll Out

COMPETITION 5 Rounds: 8 Pistols (4 per side) 8 Box Jumps 30/24

Friday 5.22.2015

wodCLOSED SUNDAY, MAY 24 AND MONDAY, MAY 25 FOR MEMORIAL WEEKEND STRENGTH A. 12 x 2 Back Squat w/ 2 Sec Pause @ 60% B. 3 x 10 Box Jump 30/24 

CONDITIONING Teams of 2

16 min AMRAP: 25 Double Unders Russian KB Swing 53/35 *1 partner works at a time for 1 minute. Do the double unders, & then, spend the rest of the minute accumulating Russian KB swings. Score is KB swing.

Wednesday 5.13.2015

wodSTRENGTHA. 12 X 2 Back Squat @ 55% B. 2 x 30 Russian KB Swing 

CONDITIONING 5 Rounds: 7 Deadlifts 225/155 28 Double Unders

Finisher 3 x 15 Back Extensions  

COMPETITION 2 x ME GHR 3 x 50’ Heavy Sled Drag 5 min Triple Under work 

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Monday 4.6.2015

wodSTRENGTHA. 12 x 3 Back Squat @ 70% B. 3 x 10 Squat Jumps

CONDITIONING 10 min AMRAP: 10 Russian KB Swing 53/35 10 Goblet Squat 53/35 200m Sprint

Finisher 3 x 1 min ME Sit Ups

COMPETITION 5 x 8 GHR 3 x 25 Banded Pull Through

Wednesday 3.25.2015

wodSTRENGTHA. 10 x 2 Back Squat @ 65% B. 3 x 12 Walking Lunges (Weighted)

CONDITIONING For Time: 100 DB Thruster 40/30 *5 Burpees at the top of each minute

Finisher 120 Russian Twist

Friday 2.20.2015

wodSTRENGTHA. 2RM Back Squats B. 3 x 10 Box Jumps 30/24

CONDITIONING For Time: 50 Wall Balls *3 min Rest 50 Wall Balls

Finisher 3 x 20 Dead Bugs 3 x 15 Back Extension

COMPETITION 3 x 20 Reverse Hyper 30 GHRs

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

Friday 1.9.2015

wodSTRENGTHA.10 x 2 @ 50% Back Squat to Box B. 3 x 10 Weighted Step Ups

CONDITIONING 21-15-9 Thrusters 95/65 Burpees

Finisher Tabata Plank

COMPETITION 3 x 20 Reverse Hyper

Friday 12.19.2014

wod STRENGTH 20 min to find 1RM Back Squat

CONDITIONING

For time: 800m Run then 30-20-10 Squat Burpee to plate 45/25

Finisher 50 Weighted Sit Up

REMINDER- GYM CLOSED SATURDAY FOR WORKOUT AT CROSSFIT BREAKING BOUNDARIES

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Wednesday 10.29.2014

wodSTRENGTHA. Back Squats 10 x 2 1 ¼ Squat @ 60% B. 3 x 20 Walking Good Morning (light)

CONDITIONING 10! KB Reverse Lunge Russian KB Swing KB Goblet Squat

Finisher 25 Partner Russian Twist

Wednesday 10.15.2014

wodSTRENGTHA. 12 min EMOM:  2 Back Squats @ 70% B. 3 x 10 (per side) Weighted Step Ups

CONDITIONING For Time: 21-15-9 KB Swing 53/35 Burpee Box Jump

Finisher 50 Slashers (each direction)

COMPETITION 5 x 50ft Reverse Sled Drag

Monday 9.15.2014

wodSTRENGTHA. 12 Min EMOM:  3 Deadlifts @ 55% B. 100 Steps Walking Lunge (weighted if easy) 

CONDITIONING 10 Min AMRAP: 10 Back Squats 95/65 200m Run

Finisher 3 x 30 sec Wall Sits w/ medball 

COMPETITION 30 GHR 4 x 50’ Sled Drag