Monday Workout: Back Squat 1RM, and One Time Through

1508616_10151961513986751_2343699640290616899_n

STRENGTH

Back Squat, work up to a 1RM

Notes: Ask for spotters when necessary.

WOD

Level 1

For Time:

  • Run x 800m
  • Goblet Squat (53/35) x 15
  • Burpee x 30

Level 2

For Time:

  • Run x 800m
  • Front Squat (~50% of BS 1RM) x 15
  • Burpee to 6″ Target x 40

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout this Week!

The “First Friday” Potluck of June is this week (June 6), starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Bring a Friend Day is Back This Week!

Bring a friend this Thursday to any class to do an awesome partner workout!  Email Scott if you have any questions.

Skill Clinic This Saturday, June 7

The first skill clinic will take place this Saturday from 9-11am.  Any member is welcome to come and work on any gymnastic skill that they want!  We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal.  Also, please note that we switch to a Saturday 8am/11am workout schedule this week.

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Click Here for More Detailed Info about Schedule Changes and Skill Clinics

16 thoughts on “Monday Workout: Back Squat 1RM, and One Time Through

  1. BSq: 255
    WOD: 7:28 @ 135

  2. BS: 195# (pr! :))
    WOD: 9:13 @ 95#

    1. I should have made you add that extra 5# 🙂

      1. I did! That weekend. Saturday. She nailed a 91kg (200#) back squat with speed and little effort. NAILED it, I say!

  3. BS: 175#
    WOD 8:55 @85#

  4. BS: 155#
    WOD: 8:11 @ 75# (with 10 extra burpees since I can’t jump right now)

  5. 200# (my 1RM for the day…25# less than PR)
    9:35 @ 105#

  6. BS- up to #165. (Back still sore)
    WOD- 7:23 w/40# kb

  7. BS: 255
    WOD: 9:11 @ 115

  8. BS: 165 – 175 pr
    WOD: 7:16 @85

  9. BS 245#
    WOD 8:27 @ 125#

  10. 8:30 @ 60#

  11. BS: 120KG
    WOD: 7:20 (135#)

  12. Strength: 135 x5, 225 x3, 315×2, 335 x1, 355 x1, 405×1

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