Wednesday Workout: Back Squats and Helen

Moving Day is Thursday at 4 PM! The more helping hands, the faster things will move, literally! The new address is 1309 Belleview Avenue.

kb swing

Strength

Back Squat 3-3-3

WOD

Level 1

2 rounds:

  • Run 400 m
  • KB Swing (35/20#, head-level) x 21
  • Ring Row x 12

Level 2

“Helen”

3 rounds:

  • Run 400 m
  • KB Swing (53/35#) x 21
  • Pull-up x 12

Notes

22 thoughts on “Wednesday Workout: Back Squats and Helen

  1. Back Squats: 85#, 95#, 95# (Still trying to protect my back)
    WOD: 14:37 @ 35# (lvl 2)

    Time is up from 13:51 last time and I dropped down to 35# from 53# on the Swings but I’m OK with that. Today’s Swings were American and all my Pullups today were unbanded. So, in some ways, I see progress. Also, us Early Morning Folks don’t get to run much so it was good to get out and run again.

  2. BS: 154#, 174#, 184#
    WOD: 13:39 RX

    1. Congratulations. That’s a lot of Pullups Good job.

  3. BS: 96kg across

    no wod

  4. BS- 155#
    WOD- 10:57

  5. BS: 133, 143 x 2
    WOD: 12:30 Rx

    (8 seconds slower than 10/31, but first time Rx!)

  6. 96kg squats with Elizabeth

    8:53 to the speed bump

    1. Let’s go do this at the track sometime!

      1. Or we can have an actual 400m run at the new joint!

  7. BS: 177, 187, 199
    WOD: 9:34– pr

  8. BS: 225
    WOD: 10:15

  9. 9:56 PR by 19 seconds

    1. And I’m still wheezing at 10:23 pm

  10. 9:59 45#kettle
    199# bs across

  11. 13:41 Rx
    8 seconds slower than my last time; first week back to metcons is… progressing

  12. BS: 179/199/219
    WOD: 9:42 Rx

  13. BS: 179, 189, 205
    WOD: 12:48, about a mintue off my last time

  14. At Grassroots Crossfit in Berkeley, CA:

    7 x 1 Squat Clean into 3 front squats
    105#, 115#, 125#, 130#, 132.5#, 135#, 135#

    10-8-6-4-2 High hang squat cleans
    20-16-12-8-4 Push-ups
    5:08 @ 77.5#

  15. BS: 135#
    9:51 rr

  16. Shoulder Press: 5@135. 3@145. 1@155
    Back Squat 3 x 5 @ 135,145,155
    WOD: 12:13 Rx
    The hill sucks

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