38 thoughts on “Monday Workout: Backsquat

  1. Bs:133#
    15 rds 3burps (ring rows)

  2. BS: 143#
    WOD: 14(?) rds (RRs)

  3. BS: 160#
    WOD: 9 Rounds, rx

  4. HI-
    I have to do this WOD at the Roanoke YMCA- no pull up bars and no rings. There IS an assisted pull up machine BUT limited space where it is to do burpees….SO any suggestions for a sub for the pull ups otherwise that would use similar muscle groups? Or just another exercise that would be appropriate here?

    Thanks-

    Diana

    1. bent over barbell rows

      1. Thanks Kyle- So 3 at a pretty heavy weight for this WOD??

      2. i’d pick something where 10 reps would be tough to complete

      3. Cool- thanks!

    2. inverted rows would be good if there is a smith machine

  5. backsquat: 160#
    wod: 14 rounds plus 2 burpees, Rx

  6. BS: 67#
    WOD: 14 rds + 3 burpees (RRs)

  7. Gretchen Kittelberger September 27, 2010 — 5:25 pm

    BS w/ performance menu cycle

    WOD: 15 rnds + 5 burpees RX

  8. 89 bs / 12 rnds 3 b’s (rr)

  9. bs: 133#
    wod: 8rounds and I pullup, rx’d

  10. BS: 205#
    WOD: 11 rounds rx

  11. BS: 55#
    WOD: 14 + 5 burpees (RR)

  12. BS 103#
    WOD 14 + 1 bp (RR)

  13. BS: 143#

    WOD: 10 rnds +4 burpees RX(ish … towards the end there I was definitely giving myself a little jumping head start on those pull-ups)

  14. BS 80#

    Wod – sub bent over barbell row at 25#= 9 rounds + 3 burps

  15. @home
    BS: 140#
    WOD: 11 rounds 3 burpees Rx

  16. BS: 111#
    WOD: 13 rds (RR’s)

  17. 187 bs.
    15rnds rx

  18. BS: 133#

    WOD: 15 rounds, Rx (ish – was fighting urge to curl into ball and faux kip)

  19. BS: 99#

    WOD: 10 rounds +5 burpees, rx

  20. 199
    13 round +3 b’s rx

  21. BS: 77#
    WOD: 13 rounds + 5 burpees

    1. Oops! Forgot to say that I did ring-rows.

  22. BS: 77#
    WOD: 13 rounds 5 burpees (rr’s)

  23. BA: 187#

    WOD: 15 rds + 5 burpees Rx

  24. 182/no wod – got tackled too many times @ soccer

  25. BS: 111#
    WOD: 14rds 3(ring rows)

  26. So I may not physically be at the gym, but I’m finally back in spirit. My time in VA is coming to a close (2 weeks) but I’ll be following CF Cville programming from down in Pensacola.

    That being said, today was my first day back in the gym with a true intention of getting back on a constant schedule.

    Starting from scratch:
    BS: 155#
    WOD: 14rds + 3 burpees Rx

    1. I vote for a CrossFit Charlottesville road trip to Pensacola….

      1. I call shotgun!

  27. 275#
    Need better depth for Thursday

    12 rounds. Need to work on dead-hangs.

  28. BS: 77# (3 reps where I didn’t get full range of motion. 🙁 )

    WOD: 13 rounds + 1 burpee; sub rrs

  29. 226 lbs, 14 rds 4 burpees

  30. BS 109#
    WOD: 7 rounds (w/ RR) + 3 burpees.

    I really hate burpees.

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