Monday Workout: Back Squats and a 10 Minute AMRAP



Back Squat, 3-3-3-3-3 (around 75% of 1RM)


Level 1

AMRAP in 10 Minutes of:

  • Squat with Dumbbells in Front Rack (35/20) x 5
  • Wall Walk x 3
  • Run x 200m

Level 2

AMRAP in 10 Minutes of:

  • Front Squat* (155/105) x 5
  • Wall Walk x 5
  • Run x 200m

*Take barbell from the floor for FS


Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Warrior Dash

Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month?  Contact Scott and we can see about getting a group discount if you we can get enough people to sign up.  Registration for the event closes September 24.

Nutrition Challenge

Stay tuned to our Facebook and website for details on the upcoming Fall Nutrition Challenge – this will be our Eighth Challenge!  We are planning to hold the kickoff on September 22 (Sunday) at 5pm.  You can still participate even if that weekend poses a conflict.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

19 thoughts on “Monday Workout: Back Squats and a 10 Minute AMRAP

  1. BSqt: 185/225
    WOD: 4+5

  2. BS: 120#
    WOD: 4 rounds (70#FS, 3 walk ups): did it in 10:28

  3. STELLAR job 6am! Strong, solid work all around, very inspiring. Wish I had filmed Al and Ali’s picture-perfect wall-walks (even in the last round!).

  4. BS: 225, 275, 275, 275, 275
    WOD: 4 + 6 rounds
    FS: 155, 155, 155, 155, 155
    WW: 5, 5, 3, 3, 1

  5. BS: 115#
    WOD: 4 rds (FS @ 75#, WW: 5, 5, 5, 3)

  6. BS: 185#
    WOD: 3+9, 135#

  7. CrossFit Sulaimani, Iraqi Kurdistan:

    3x3x3x3x3 FS @ 190#

    5xFS @ 155#
    Handstand Walk 30 ft.
    Row 100m on this crazy broken rower that has drag set permanently at 10

    4 Rds + 5 FS

    MISS YOU GUYS. Trying to keep up with your training regimen over here. Having to make some adjustments due to, ah, equipment challenges. I’m using a 15 kg. lady’s bar, por ejemplo. It’s harder somehow, I swear . . .

    1. So that’s where you are. I thought Colorado! Keep posting.

    2. ELLIOTT!!!!!

      Made my day. 15kg bar? Get it, gurlllll

    3. I’ll tell Scott to come up with more sandbag WODs for ya. haha

  8. BS @145#
    WOD: exactly 4 rounds in 10:10
    (FS @85#, 5 wall walks/round)

  9. BS: 175#
    WOD: 3 + 10, 135#

  10. BS: 135#
    WOD: 3 rounds + 8 (105# FS, 3 wall walks)

  11. BS: 135#
    WOD: 4 rds (95#)

  12. Strength: Power Cleans – 7×5 up to 210#, deload 1×10 at 177#
    WOD: (10min AMRAP – 25# WB x 20, 200m row at damper 10)
    4rds + 10

  13. 155#
    3+6, went to three wall walks after rd 2

  14. 135#
    WOD: 3 rds + 10 @ 88#

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