Monday Workout: Backsquat

Strength

Backsquat 3-3-3-1-1-1

WOD

In 4 minutes:

  • Row 500 Meters
  • Max Rep Kettlebell Swings (45 / 35)

Score is total number of swings. Swings are overhead, locked out, behind ears.

36 thoughts on “Monday Workout: Backsquat

  1. SP 5,5,5,3,3,3@ 45,50,50,52,54(fail) 52,52
    WOD 40 kbs @ 20#

  2. BS: 133X2, 155, 165×2,177
    WOD: 36 35#

  3. BS: 177#
    WOD: 44 Rx

  4. Bs: 143#
    wod: sub GHD for kettlebell: 27

  5. Business trip to Chicago, went to Atlas Crossfit, http://www.atlascrossfit.com/
    3-3-3-3-3 Push Jerk: 95,105, 115,125, 135
    7 Rounds:
    7 x 40# DB Squat Clean
    7x burpees

    7:22 Rx

  6. lots of fun at Crossfit Works (Tucson) today…

    first: 3 rounds of…
    10 squat to stand
    10 pushups (1st round regular, 2nd round triangle, 3rd round wide side to side)
    10 sampson stretch (5 each side)
    10 ring dips
    10 pull-ups (1st round overhand, 2nd round underhand, 3rd round alternating switch grip)

    then: 3 rounds of…
    10 strict L-raises (with a partner holding your shoulder blades so you can’t kip)

    WOD: 3 rounds (8 minute cut-off) of —
    21 DLs (185/135, not allowed to drop the bar at any time)
    50 DUs

    at 8 minutes I had 2 rounds and 17 DLs (rx’d)

  7. BS 67# (working my way up to a good weight still)
    WOD: 40 w/20#

  8. BS: 111, 121, 133, 143, 155 (PR tie), 165 (fail)
    WOD: 42 @ 25# (unbroken!)

  9. BS: 111,133,155,160,166,177(pr)
    wod: 32 rx
    devon is my twinnnnnnnn 🙂

  10. BS: 221×3 / 243, 260(PR+5), 221

    WOD: 35 Rx

  11. BS: 111×3, 116 (lopsided, oops!), 126, 133 (PR)
    WOD: 39 @ 25#

  12. BS: 65, 77×2, 85, 92, 97 PR
    WOD: 2:19 row, 26 kb swings @ 25#

  13. DL: 3×99, 3×110
    WOD: 34 @ 25#

  14. 67 (3×3)/77, 82, 87
    WOD: 23 @20#

  15. BS: 225, 247×2; 269, 315 fail, 311 fail, 291
    WOD: 50RX

  16. ditto Cat exactly!:

    BS: 111,133,155,160,166,177(pr)
    wod: 32 rx

  17. J-Bris (So you know which one I am) August 16, 2010 — 8:21 pm

    BS: 221, 243×2, 264, 264, 311 (fail)
    Kettlebell: 41 Rx

  18. Gretchen Kittelberger August 16, 2010 — 8:37 pm

    BS: 160-170-177-187-204(f)-199-204

    WOD: 40 w/ 45#

  19. 315, 359, 403 x 3; 447, 469, 469 x1

    WOD: 51 @ 53#

    1. Sweet mother of all that is holy man! I didn’t know they had that many plates in the box!

  20. 67,67, 67, 77, 77, 77 pr (backsquat) 23 KB 15#

  21. BS: 111×3, 121, 131, 133 (PR!)

    WOD: 39 rx’d

  22. BS:111×3, 121, 131,133
    wod:20@25#

  23. 133/138/143/155/160/165

    WOD: 43 Rx

  24. 199×2/209/231/250/260 (fail)
    WOD: 48 RX

  25. BS: 133×2, 143, 155, 165, 177 (PR by 30#)
    WOD: 30 Rx

    1. wow awesome!

  26. backsquats: 65, 77, 77; 87, 92, 97# (pr)
    WOD: 40 at 25#

  27. 70 x 5, 70 x 5, 70 x 5, 87 x 3, 87 x 3, 87 x 3

    WOD: 44

  28. BS: 121,133,143,148,158,168

    WOD: 27 @ 35#

  29. BS: 275#
    WOD: 47 @ 40#

    1. nice, are you still following our programming from your school gym?

      1. going to try. I went by crossfitfenway and talked to a few other gyms and I just don’t think the pricing is going to work for me.

      2. sometimes they have 2X per week options that might work for you.

  30. BS: 67, 67, 72, 82, 87 (PR!)
    WOD: 30 kb swings at 20#

  31. BS: 80KG, 80KG, 90KG, 90KG+10lbs., 100KG, 100KG+10 lbs.
    WOD: 41 KB Swings 1.5 pood KB

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