Friday Workout: Backsquat Pause and Short One

Reminder, please register for our fundraiser workout, 31 Heroes, on Saturday. Please be at the gym at 10AM if you want to participate. Al will be saying something about his experience as a Navy Seal and we will be doing this workout in memory of those 31 heroes who passed away August 6th, 2011. 

*For Saturday, all Noon classes are on a regular schedule.  8AM and 11AM are cancelled.  

PS We encourage you to make a donation to 31 Heroes, but if you would like to attend and you didn’t make a donation, that is fine as well. 



Backsquat 3-3-3-3-3 (2 minutes rest between sets, pause 3 FULL seconds at the bottom)


6 Minute AMRAP of

  • 20 Double Unders (sub for double unders is 10 box jumps (24/18))
  • 10 KB Swings (53/35)





21 thoughts on “Friday Workout: Backsquat Pause and Short One

  1. Yeah, that’s badass. Jealous.

  2. Donation made, sorry I can’t be there to share in the suck guys!

    And Al, I bet you have a LOT of stories!

    1. Al was superhero, as per usual. So awesome!

  3. BS: 200#
    WoD: 6 rounds, 70# Russian swings…annnnd this oly lifter had met her wod quota for August. Speaking of oly you should come to Saturday oly class for a super fun time!

  4. So he just fell to his death after doing three muscle ups?

  5. 185#
    7 rounds + 24 rx

  6. 185# A2A. That extended pause is horrible..
    9 rounds and 15 double unders…

  7. BS – 195
    WOD – 6 rds + 20 du + 2 kb Rx

  8. Dropped in at Crossfit Wichita Old Town today. It was nearly 100 degrees here, and the walk over nearly killed me before we even got started. Fortunately it was only about 92 in the box.

    4 Rounds
    500m row
    60 walking lunges
    20 push ups


    Then some girls in the box somehow convinced me to do Jack about 15 minutes after we did the first WOD. Not much left in the legs, but he’s dead, so I sucked it up.

    AMRAP 20
    10 Push Press 115#
    10 KB swing 53#
    10 Box jump 24″


    Have fun tomorrow morning everyone that’s competing and donating!

  9. BS- 120#
    WOD- 5 rounds plus 20 du’s

  10. BS: 89, 111×4
    WOD 7 rounds rx

  11. BS: 111×2, 121×2, 133
    WOD: 7 + 21 Rx

  12. BS: 133, 155, 155, 160, 165#
    WOD: 6 + 26 Rx

  13. J.T. 10:42 (-1:30ish)

  14. BS: 89 x 3 – probably should have added a bit of weight.
    WOD: 5 rds + 5 kb (18″ box, 35# kb)

  15. Saturday Oly:
    Heavy High Hang Squat Clean: 111# (PR +10)
    Snatch Balance 5×3: 15, 25, 35, 40, 45 (Horrific fail on second rep of last set. Took a break, switched out the 35# bar for the 15# w/ bumper plates, and finished the last set.)

  16. Saturday:

    Heavy High Hang Clean – 205#
    Snatch Balance (no hip drive) – up to 65# in 3-3-3-3-3

  17. Super awesome job today oly class! All 9 of you made my heart pitter patter with joy 🙂

    Remember there is a barbell club starting August 13, meeting 4x/ week. Oly, power lifting, Westside, smolov…. All kinds of fun. Come and play!

  18. FS: 79#, focused on form on the way up
    WOD: 5 rounds RX

  19. BS, 3×3: 105#
    WOD: 7 rounds rx

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