Tag Archives: squats

CrossFit WOD – 5/7/12 – CrossFit Games Regionals WOD

Posted on May 7, 2012 by

Warm-Up 400m run Squats & push jerks warm-up Games Regionals WOD For time: 50 Back squats (135/95)  [M:95 | J:95] 40 Pull-ups (20 if modified) 30 reps Shoulder-to-overhead (135/95) [M:65 | J:75] 50 Front squats (85/65) [M:65 | J:75] 40 Pull-ups … Continue reading →

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CrossFit WOD – 4/28/12

Posted on April 29, 2012 by

Warm-Up 2 rounds: 400m run/row 120 singles/40 double unders 15 squats Burgener warm-up Hip mobility Skill(z): Snatch – 2 sets of 3 Overhead Squat (or Front Squat) – 2 sets of 3 @ 70 1 rep max WOD 8 rounds 4 … Continue reading →

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CrossFit WOD – 4/21/12

Posted on April 21, 2012 by

Skill: Cleans – 3×3 @ 70% of 1 rep max WOD 2 rounds: 10 high bar back squat (50-60% of 1 rep max) 12 toes to bar 2 minute plank hold 400m run OMG, a 2 minute plank hold seems … Continue reading →

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CrossFit WOD – 4/11/12

Posted on April 11, 2012 by

Back Squat – Find 1 rep max WOD 3 rounds 400m run KB Swings (55/35) 15 K2E (knees to elbow) I have a new 1 rep max for back squat: 170 lbs!  I think I actually could have done 175 … Continue reading →

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CrossFit WOD – 3/20/12

Posted on March 20, 2012 by

Warm-Up 400m row 10 squats 200m run 5 squats 200m run ankle stretches 200m run 5 squats 200m run ankle stretches Then 3x through: 10 push ups 5 pull ups Skill – Back Squat 5-5-5-5-5 WOD 10, 9, 8…down to … Continue reading →

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CrossFit WOD – 1/30/12….Plus, some fun news!

Posted on January 31, 2012 by

Warm-Up Hip openers (ouch!) 10 squats Wrist stretches 10 squats some other stuff I can’t remember WOD 3 rounds: 15 Overhead Squats (OHS) (95/65) 15 pull-ups 15 OHS (95/65) 15 Knees to Elbows Overhead squats are quite a bit more … Continue reading →

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CrossFit WOD – 1/19/12

Posted on January 20, 2012 by

Warm-Up High kick series Walking Samson stretches Hip mobility Wrist mobility Skill Front Squat 5 reps @ 40% 1rm (65 lbs) 5 reps @ 50% 1rm (75 lbs) 5 reps @ 60% 1rm (85 lbs) WOD 21-15-9 Front Squat (135/95) … Continue reading →

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CrossFit WOD – 1/9/12

Posted on January 9, 2012 by

Warm-Up 10-6-2 (3 rounds – 10 reps, then 6, then 2) Jump Squats Push-ups Jumping lunges WOD Back Squat – find 3 rep max (5 sets of 3 reps, working up) Then: 10 rounds – TEN!! 5 KB swings (right arm) … Continue reading →

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CrossFit WOD – 12/15/11

Posted on December 15, 2011 by

Tonight was my first night back at CrossFit since Friday. I got sick Sunday night, so I missed Monday and Wednesday this week. Boo. Felt great to be back! WOD 1-1-1-1-1-1-1 Low back squat – find 1 rep max THEN … Continue reading →

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