Monday Workout: Back Squats, Weighted Pull-ups, and Row 500

20131027_160725

Strength

A1. Back Squat, 4-6 x 5 sets, rest 1 minute

A2. Weighted Pull-up, 6-8 x 5 sets, rest 1-2 minutes

*Record weight and repetitions per set.  If unable to do weighted pull-ups, choose a variation that allows you to do about 6-8 challenging reps (i.e. strict bodyweight pull-ups, band-assisted pull-ups, inverted ring rows, etc.)

Conditioning

3 Sets:

  • Row x 500m
  • Rest 2 Minutes

Events and Announcements

Yoga

Mark your calendars, because we will be hosting two Yoga classes in November with Kelly Zimmerman!

  • Hydra Yoga CrossFit: November 3 (Sunday) at 2pm
  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

GORUCK in Charlottesville!

A couple of CrossFit Charlottesville’s own are already signed up for the GORUCK challenge being held in Charlottesville!  The date is November 16 (Saturday), starting at 7am.  You can follow the link HERE (tab to next page to find the Charlottesville event) to sign up.

You can find more information at the follow link: Participant Info Packet

From their website: “GORUCK Light takes place over 4-5 hours, and you will cover roughly 7-10 miles. You will also smile. A lot. We promise.”

20 thoughts on “Monday Workout: Back Squats, Weighted Pull-ups, and Row 500

  1. I see very little paint!

    1. Haha, that’s because some of the crew changed clothes before we took the picture! We were all pretty well covered in paint by the end of the day. How’s everyone feeling today?

  2. Strength:
    BS – 225# 5x, 265# 4x, 308# 2x, 265# 4x, 308# 3x
    WPU – 22# 6x all rounds

    WOD: 140, 141.9, 141.4

    1. nice work, Stefan!

  3. C’ville Burn:
    1000m Row, 20 DB Thrusters @25#, 20 T2B
    500m Row, 15 Thrusters, 15 V Ups
    250m Row, 10 Thrusters, 10 V Ups
    100m Row, 5 Thrusters, 5 T2B
    Time: 16:35
    Rest 2 min
    25 Burpees: 1:24

  4. 225x5s
    53×6,5s
    1:40,43,47

  5. 145# 5×5
    wpu’s- 10# 6, 5, 5, 4
    row- 2:00, 2:01, 2:02

  6. BS: 155 x 3
    red band 3×3
    400m run 1:44, 2:02, 1:58
    *having some back/neck issues

  7. BS: 185 x 6, 6, 4, 4, 5
    PU: Body Weight x 8, 6, 6, 6, 4
    WOD: 1:57, 1:58, 1:55

  8. Squats: 185lbs (light); Pullups: strict bodyweight.

    WOD: 1:35, 1:42, 1:44

    Not too consistent, but Tate knows what I’m talking about…

  9. BS: 155(5), 175×3(4), 185(4)
    PU: 12# x 6 each round
    WOD: 1:54.6, 1:54.4, 1:55.7

  10. BS: 95# x 3(4-5), 85# x 2(6)
    PU: RR (3) Banded PU (2)
    WOD: 2:03, 2:07, 2:11

  11. BS: 185# x 6, 205# x 5 (rds 2-4), 205# x 4
    PU: 25# x 6 each round
    WOD: 1:44, 1:47, 1:47

  12. 5 @ 125#
    Deficit RR
    WOD: 2, 2:01, 2:02

  13. BS: 135 x 6 (2 rds), 145 x 5 (2 rds), 155 x 4
    PUs: 6 reps rds 1-4, 5 reps rd 5
    WOD: 2:17, 2:16, 2:15

    1. Whoops, PUs were unweighted.

  14. BS: 5 @121# , 5 @133# (x2), 4 @143# (x2)
    PU: 6 reps until round 5 only 5 reps @bodyweight
    row: recovery work

  15. BS: 4×5 135#
    PU: 6X5 red band

    WOD: 1:48, 1:50, 1:52

  16. BS: 95-105#(?)
    WOD: 2:03, 2:08, 2:09

  17. BS: 135kg (5×5)
    Row: 1:39, 1:38.9, 1:41.6

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close