Archives For back squat

Monday 7.14.14

hanley —  July 13, 2014 — Leave a comment

photo1 (6)

Workout of the Day
CF Lite Strength:
Each 2:30×8
8 Kb Push Press + 20 Russian Twists

CF Lite WOD:
21-15-9
Kb Front Squats
Strict Pull-ups (use less bands if possible)

CF Strength:
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
Front Squat
1×5 @ 60%
1×5 @ 65%
2×5 @ 70%

CF WOD:
21-15-9
OHS 140/105#
Strict Pull-ups

Post your results to the Whiteboard.

thursday

hanley —  December 12, 2013 — Leave a comment

crossfit karen

FYI, we will be choosing names for the white elephant exchange today and tomorrow!

Workout of the Day
Fitness Strength:
4×5 Bulgarian Split Squats
15 Supermans and 15 Hollow Rocks in between each set
3×10 Front Shoulder Raises

Fitness WOD:
500 m row THEN:
3 rounds of:
20 Push-ups
20 Dips off box
20 V-ups
OR
Performance Strength:
5×2 Back Squat each 3 min to est 2RM

Performance WOD:
“Karen”
150 Wallballs for time 20/14
10″ target for Men and Women

tuesday

hanley —  December 3, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Superset the following:
4×8 Bulgarian Split Squat
5×5 Core Stability
3×10 Hip Extensions

Fitness WOD:
21-15-9
Kb Swings
Wallballs
Pull-ups

then
Performance Strength:
5×3 Back Squat each 3 min to est. 3 RM

Performance WOD:
21-15-9
Deadlifts 275/185
Pull-ups

then
Extra Credit:
10 min EMOM of:
12 Wallballs 20/14