Tag Archives: Back squat

WOD Monday September 14

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #1 Back squat: 6, 6, 6, 6 @ 75-80% your max 2. “Mega Fran” 12, 9, 6 Thrusters @ 155/ 108 Bar Muscle ups OR “Fran” 21, 15, 9 Thrusters @ 95/ 63Continue reading “WOD Monday September 14”

WOD Monday September 7th

Today we are only open for the 10:30 Class. We will be at the gym at 10:00 a.m. Partner WOD: Teams of two, Girl/Girl or Guy/Guy, You can partner up at the gym Warm up: Run the Havoc Loop! For Time: 50 Back squats @ 135/93 40 Pull ups 30 Shoulder-to-overhead @ 135/93 50 FrontContinue reading “WOD Monday September 7th”

WOD Monday August 31st

Weightlifting Club: Today is the day to sign up for our new Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Warm up #1 Back Squat: 5, 5, 5Continue reading “WOD Monday August 31st”

WOD Tuesday August 25th

Warm up: 2 Rounds: 10 Ring rows, 10 Sit ups 3 Sets of max reps of Weighted pullups @ 53/35, 35/26, 26/15 (idea is to start with the hardest pullup and progress to the easiest pullup) 2. Find max weight “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean;Continue reading “WOD Tuesday August 25th”

WOD Monday August 17th

Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs

WOD Monday July 27th

Warm up # 1 1. Back squat: 1,1,1,1,1 @ 95% 2. 3 Rounds for time of: 6 Front squats @ 3/4 bodyweight 12 Shoulder to overhead @ 3/4 bodyweight 18 Deadlifts @ 3/4 Bodyweight (Use less weight if that is too heavy. Use more weight if it is too light.) Killin’ it this past weekendContinue reading “WOD Monday July 27th”

WOD Monday July 20th

Warm up # 1 1. Back squat: 2,2,2,2,2 @ 90% One of the 2015 Masters and teens CrossFit games events. See how you stack up against the geezers and the Kiddo’s. 2. DOUBLE HANGER Masters 40-44 and Masters 45-49  3 rounds for time of: 100 double-unders 7 hang power clean and jerks (185 / 115Continue reading “WOD Monday July 20th”