Everything listed under: Back Squat

  • Back Squat, Sit Up, Row

    January 11th:StrengthEstablish a new Back Squat Training MaxConditioning"Gut Buster"For Time:150 Abmat Sit Ups1000m Row150 Abmat Sit Upspost time completed   Read More...

  • "Nicole"

    January 4th:Strength Back Squat 3 repConditioning "Nicole"Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-upsPost number of pull-ups completed for each round to comments   Read More...

  • Back Squat, Karen

    December 14th:Strength Back Squat 5-3-1+(75%,85%,95%)Conditioning "Karen"For time:150 Wallball shots, 20/14 pound ballPost tim   Read More...

  • Back Squat, "Hope"

    December 7th:Strength Back Squat 3-3-3+ (70%,80%,90%)Conditioning "Hope"Three rounds of:Burpees75 pound Power snatchBox jump, 24/20 75/55 pound ThrusterChest to bar Pull-ups"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.   Read More...

  • Squats, Thrusters, Pull Ups, Muscle Ups

    November 30th:Strength Back Squat 5-5-5+ (65%,75%,85%)Conditioning"Franzilla"For Time:21 Thrusters (95/65 lbs)21 Pull-Ups15 Thrusters (115/75 lbs)15 Chest-to-Bar Pull-Ups9 Thrusters (135/95 lbs)9 Bar Muscle-Upspost time completed   Read More...

  • Back Squat, Thruster, Run

    November 16th Workout of the day:Back Squat Deload 5-5-5(50%,60%70%)Conditioning  3 rounds for time:   400 meter run  20 Thrusters 95/65post time completed     Read More...

  • Squats, Ring Push Ups

    November 11th Workout of the day:Strength Overhead Squat 5-3-1+(75%,85%,95%)Conditioning Complete as many rounds as possible in 15 minutes of:5 Back Squats 225/135 pounds 10 Ring Push UpsPost rounds completed    Read More...

  • Back Squat, Run, Lunge

    November 9th Workout of the day:Strength Back Squat 5-3-1+ (75%,85%,95%)Conditioning For time:200m run 20 Overhead lunge steps (95/65)400m run 40 Front Rack lunge steps (95/65)600m run 60 Back Rack Lunge Steps (95/65)Post time com   Read More...

  • Back Squat, Double Unders, Hang Power Snatches, Thrusters

    November 2nd Workout of the day:Strength Back Squat 3-3-3+ (70%,80%,90)Conditioning Complete as many rounds as possible in 12 Minutes of:30 Double Unders 10 Hang Power Snatches 95/6530 Double Unders 10 Thrusters 95/65Post rounds completed    Read More...

  • Back Squats, Card Game!

    October 26th workout of the day:StrengthBack Squat 5-5-5+ (65%,75%,85%)ConditioningThe Metabolic Card Game! Rules, Components and Explanation will be on the whiteboardYou don't want to miss this one! See you then!   Read More...

  • Squats, Cleans, Push Ups

    September 21st Workout of the day:Strength Back squat 3-3-3+ (70%,80%,90%)Conditioning 12 min AMRAP (Buy in: 50 Double unders)3 Air squats6 Hang squat cleans (#155/105)9 Push-upsPost rounds completed    Read More...

  • Back Squats, Snatches, Wall Balls

    September 14th Workout of the day:StrengthBack Squat 5-5-5 + (65%,75%85%)Metcon10 Rounds for Time3 Power Snatches (135/95 lbs)15 Wallball Shots (20/14 lbs)Post time completed   Read More...

  • Back Squat, Partner Workout

    September 7th Workout of the day:StrengthEstablish a new Back Squat Training MaxMetconWith a Partner for time:50 Tire Flips100 Burpees80 Overhead Squats 95/65 pounds10 Rope ClimbsRun 800 meters together with 45/25 pound platepost time completed   Read More...

  • Squats, Box Jumps, Thrusters, Burpees

    August 10th Workout of the day: StrengthBack Squat 5-5-5+Metcon"Rahoi" Complete as many rounds as possible in 12 minutes of:12 Box Jumps 24/206 Thrusters 95/65 pounds 6 Bar facing Burpeespost rounds completed    Read More...

  • Back Squats, Sit Ups, Burpees

    July 13th Workout of the dayStrengthBack Squat 3-3-3+MetconFor Time:50-40-30-20-10Abmat Sit ups5 -10-15-20-25Burpees*Run 400 meters in between rounds* post time completed   Read More...

  • Back Squats, Snatches, Double Unders

    July 6th Workout of the day: StrengthA) Back Squat 5-5-5+ (65%,75%,85%)B) 3 touch and go Power Snatches + 1 Overhead Squat + 1 Snatch Balance (7 sets)Metcon10 rounds for time:3 Snatches 135/95 pounds,20 Double Unders,post time completed   Read More...

  • Back Squat, Box Jump, Toe to Bar, Pull Up

    June 29th Workout of the day:StrengthEstablish a new Back Squat 3 rep maxMetconComplete as many rounds as possible in 20 minutes of:18 Box jumps, 24" box15 Toes to bar12 Pull-upsPost rounds completed.   Read More...

  • Back Squats, Wall Balls, Pull Ups, Hollow Rocks

    May 18th Workout of the day:  Strength  Back Squat 5-5-5 (50%,60%,70%) Metcon For time: 104 Wall Balls 20/14 pounds 52 Pull Ups  post time completed Finisher 100 Hollow Rocks   Read More...

  • Back Squats, Running, Burpees, Double Unders

    May 11th Workout of the day: Strength  Back squat 5-3-1 + (75%,85%,95%) Weighted Pull up 1 rep Metcon With a 15 minute running clock run 800 meters, then... max rounds in the time remaining of, 10 Burpees 25 Double-unders Post rounds completed   Read More...

  • Back Squat, Double Under

    May 4th Workout of the day: Strength Back Squat 3-3-3 + (70%80%90%) Metcon Complete as many rounds as possible in 10 minutes of: 50 double-unders 135/95 pound back squats, 10 reps Post rounds completed   Read More...

  • Back Squat, Snatch, Pistol

    April 13th Workout of the day: Strength Back Squat 5-3-1 + (75%,85%95%) Strict Pull Ups 3 x Max reps Olympic Lifting 1 Muscle Snatch + 1 Above the Knee Power Snatch + 1 Touch and Go Power Snatch x 7  Metcon 5 rounds for time of: 6 Snatches, 135 / 95 lbs 6 Pistols Alternating post time completed       Read More...

  • Back Squats, Muscle Ups

    April 6th Workout of the day:  Strength Back Squat 3-3-3 + (70%80%90%) Skill Muscle Up Mechanics  Metcon Three rounds for time of: 12 Muscle-ups 75 Squats post time completed   Read More...

  • Back Squats, Thrusters, Chipper

    March 30th Workout of the day: Strength A) Back Squat 5-5-5 + (65%75%85%) B) 6 Minutes to a Power Clean + Thruster  Metcon For time: - 25 Wall Ball 20/14 - 25 Air Squat - 25 Hand-release push-ups - 25 Double Unders OR 50 Single Unders - 25 American kb swings 53/35 - 25 Double Unders OR 50 Single Unders - 25 Hand-release push-ups - 25 Air Squat - 25 Wall Ball post time completed   Read More...

  • Back Squat, Thruster, Burpee, Box Jump

    March 23rd Workout of the day Strength Establish a new Back Squat 3 Rep  Olympic Lifting Skill 3 Position Power Clean + 1 Thruster  (7 sets) Metcon "Rahoi" Complete as many rounds as possible in 12 minutes of: 24/20 inch Box Jump, 12 reps 95/65 pound Thruster, 6 reps 6 Bar-facing burpees post rounds completed Finisher 2 x 800 meter run   Read More...

  • Squats, Thrusters, Double Unders

    March 2nd Workout of the day: Strength: Back Squat 3-3-3 + (70%,80%,90%) Muscle Up Practice Olympic Lifting Skill: 3 Position Snatch Balance + 5 Overhead Squats (5 Sets) then... 5 rounds For time: 21 Thrusters 75/55 pounds 21 Double Unders post time completed Finisher  With an 10 Minute running clock Hold an Ab plank, when you fail run a lap   Read More...

  • Back Squats, Pull Ups, Clean and Jerks, Push Ups

    February 17th Workout of the day:  A) Back Squat 3 rep max B) 3 Touch and Go Cleans + 3 Jerks (5 sets) 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/ 95 pound Clean and jerk Push-up Post time to comments. Finisher 5 rounds: -10x hollow rocks -20 second hollow hold -Rest 60 seconds   Read More...

  • Back Squats, Overhead Squats, Pull Ups, Burpees

    February 10th Workout of the day: A) Back Squat 5-5-5 (50%,60%,70%) Deload B) Power Snatch + Overhead Squat + Snatch Balance x 7  then...  Complete as many rounds as possible in 15 minutes: 7 Overhead Squats 95/65 pounds 7 Pull Ups 7 Burpees over the bar post rounds completed Finisher Pull Up work     Read More...

  • Back Squat, Push Press, Double Unders

    February 3rd workout of the day: Back Squat 5-3-1 + (75%,85%,95%) False Grip Ring Pull Ups 3 x max reps then... 5 rounds for time of: 15 Toe to Bars 25 Push Press, 75/55 pounds 30 Double Unders post time completed     Read More...

  • Back Squat, Pull Ups, Pistols, Toe to Bars

    January 27th Workout of the day: Back Squat 3-3-3 + (70%,80%,90%) then... 5 rounds for time: 10 Pullups 10  Pistols Alternating 10 T2B post time completed   Read More...

  • Back Squats, Thrusters, Burpees, Pull Ups

     January 20th Workout of the day: A) Back Squat 5-5-5 + (65%,75%,85%) B) 6 minutes to a No Rack Thruster  then... 15-12-9-6-3 For Time: Thruster (115/80) Burpee Pull-up post time completed   Read More...

  • Back Squat, Overhead Squat, Box Jump, Muscle Up

    January 13th Workout of the day: A) Establish a new 1 rep Back Squat B) Work up to a Moderate weight Overhead Squat  then... For time: 30 overhead squats (95/65) 10 box jumps (24/20) 20 overhead squats 20 box jumps 10 overhead squats 30 box jumps post time completed Finisher 3x Max Chest to Bar Pull ups or Muscle Ups     Read More...

  • Back Squats, Thrusters, Pull Ups

     January 6th Workout of the day: Back Squat 5-5-5 (50%,60%,70%) Muscle Up/ Pull Up mechanics then...  15-10-5 reps for time of: Thrusters 155/105 pounds Bar muscle-ups or  "Fran" For time 21-15-9 Thrusters 95/65 pounds Pull Ups post time completed Finisher Pistol Practice   Read More...

  • Back Squat, Bench Press, Double Under, Burpee

    Hours for the holidays: Thursday, Dec 31 – New Year’s Eve – 9am-11am Friday, Jan 1 – New Year’s Day – CLOSED Saturday, Jan 2 – Regular hours December 30th Workout of the day: Back Squat 5-3-1 + (75%,85%,95%) Bench Press 5-3-1 + (75%,85%,95%) Complete as many rounds as possible in 12 minutes of: 10 Burpees 25 Double Unders post rounds completed     Read More...

  • Back Squat, Wall Ball, Muscle up, Run

    Hours for the holidays: Thursday, Dec 24 – Christmas Eve – 9am-11am Friday, Dec 25 – Christmas Day – CLOSED Saturday, Dec 26 – Regular hours Thursday, Dec 31 – New Year’s Eve – 9am-11am Friday, Jan 1 – New Year’s Day – CLOSED Saturday, Jan 2 – Regular hours December 23rd Workout of the day: A)Back Squat 3-3-3 + (70%,80%,90%) B)Muscle Up Practice then... 5 Rounds 30 Wall Ball 20/14 pounds 3 Muscle ups Run 200 meters post time completed     Read More...

  • Squats, Pull Ups, Rowing, Box Jumps

    December 16th Workout of the day:  Back Squat 5-5-5 + (65%,75%,85%) Strict Pull ups 3x max reps then...  For Time: 1000 meter Row 50 Overhead Squats 95/65 pounds 30 Box Jumps (30/24) post time completed   Read More...

  • Back Squats, "Fight Gone Bad"

     December 9th Workout of the day  Back Squat 5-5-5 (50%,60%,70%)  then... "Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.   Read More...

  • Back Squats, Burpees, Shoulder to Overhead

    December 2nd Workout of the day:  Back Squat 5-3-1 + (75%,85%95%) Pull Ups 3 x max reps then...  Complete as many rounds as possible in 15 mins of: 9 Back Squats, 155/105 pounds 7 Burpees 5 Shoulder-to-Overheads, 155/105 pounds   post rounds completed   Read More...

  • Back Squats, Bench Press,

    We are closed Thankgiving day and open Black Friday for only 2 classes (12 noon and 1 pm)  November 25th Workout of the day:  Back Squat 3-3-3 + (70%,80%,90%) Bench Press 3-3-3 + (70%,80%,90%) then...  Seven rounds for time of: 165/115 pound Front squat, 7 reps 7 Chest-to-bar pull-ups post time completed    Read More...

  • Back Squats, Pull Ups, Burpees, Double Unders

    November 18th Workout of the day: Back squat 5-5-5 + (65%,75%,85%) Pull Up 3 x max reps then... Every Minute On The Minute for 12 minutes 10 burpees After completing 10 burpees, with the remainder of the minute complete: ME double unders *score is total number of double unders* Finisher 800 meter run or 1000 meter row for time:     Read More...

  • Back Squats, "Becky" Memorial Veterans day Workout

    November 11th Workout of the day:  Back squat 1 rep max then...  "Becky" Join us to honor a Veteran and fellow CrossFit athlete and coach that is no longer with us.  Run 800 meters, 30 Snatches 95/65 pounds Run 400 meters, 30 Hang Cleans 95/65 pounds Run 200 meters, 30 Back Squats 95/65 pounds Run 400 Meters, 30 Push Ups, Run 800 meters, 30 Pull Ups post time completed   Read More...

  • Back Squats, Box Jump Overs, Running

     November 4th Workout of the day: Back Squat 5-5-5 (50%,60%,70%) *Deload* Pull Ups 3 x max reps then... Complete as many rounds as possible in 17 minutes Run 200 meters 15 Back Squats 135/95 pounds 10 Box Jump Overs 24/20 inch box post rounds completed Finisher Pistol Practice   Read More...

  • Squats, Swings, Burpees

    October 28th Workout of the day: Back Squat 5-3-1 + (75%,85%,95%) then... For time: 500m row 25 KB Swings 70/53 pounds 25 Burpees 400m run 25 Burpees 25 KB Swings post time completed     Read More...

  • Back Squats, Fran

    October 21st Workout of the day: Back Squat 3-3-3 + (70%,80%,90%) then... "Fran" 21-15-9 reps for time of: Thrusters 95/65 pounds Pull ups post time completed Finisher 400 meter sled drag heavy (Pick load)   Read More...

  • Back Squats, Pull Ups, Burpees, Rowing

    October 14th Workout of the day:  Back Squat 5-5-5 + (65%75%85%) Add 10 lbs to Training Max Strict Pull Ups 3 x max reps then... With a 15 minute running clock, Row 1000 meters -- then -- Complete as many rounds as possible 10 Bumper Plate Burpees 6 Pull-ups post rounds completed Finisher 50 Russian twists   Read More...

  • Back Squats, Lunges, Double Unders

    September 30th Workout of the day: Back Squat 5-3-1 + (75%,85%95%) Strict Pull Ups 3 x max reps then... Complete as many rounds as possible in 14 minutes of: 10 Front Rack Lunges, 115/75 pounds 40 Double Unders post rounds completed Finisher Muscle Up practice   Read More...

  • Back Squats, Lunges, Burpees, Sit Ups

    September 23rd Workout of the day: Back Squat 3-3-3 + (70%,80%,90%,) Strict Pull Ups 3 x Max reps then... 10 Rounds for time: 10 Bumper Plate Burpees 10 Overhead Reverse Lunges in Place 45/25 pound plate (Alternating) 10 Sit ups post time completed Finisher Muscle up practice   Read More...

  • Back Squats, Pull ups, Double unders, Burpees

    September 16th Workout of the day: Back squat 5-5-5 + (65%,75%,85%) Pull Up 3 x max reps then... With a 15 minute running clock run 800 meters, then... max rounds in the time remaining of, 10 Burpees 25 Double-unders Post rounds completed     Read More...

  • Back Squats, Muscle Ups, Rowing, Double Unders, Running

     August 26th Workout of the day: Back Squat 5-3-1+ (75%,85%,95%) Muscle Up / Pull Up progressions then... For Time: 1000 Meter row 100 Double Unders 15 Muscle Ups 100 Double Unders 800 Meter run post time completed     Read More...

  • Back Squats, Wall Balls, Pull Ups, Running, Muscle Ups

    August 19th Workout of the day: Back Squat 3-3-3 + (70%,80%,90%) Pull Ups 3 x Max reps then... For Time: 80 Wall Balls 20/14 400 meter run 60 Wall Balls 400 meter run 40 Wall Balls 400 meter run 20 wall Balls 400 meter run post time completed  Finisher Muscle Up Practice     Read More...

  • Back Squats, Running, Box Jump Overs, Muscle Ups

     August 12th Workout of the day: Back Squat 5-5-5 + (65%,75%,85%) *Add 10 pounds to training Max* then... Complete as many rounds as possible in 15 minutes Run 200 meters 15 Back Squats 135/95 pounds  10 Box Jump Overs 24/20 inch box post rounds completed Finisher Muscle Up Practice   Read More...

  • BACK SQUATS, SNATCHES, PULL UPS

     July 29th Workout of the day: Back Squat 5-3-1 + (75%,85%,95%) Strict Pull Ups 3 x max reps then...  21-15-9 reps for time of: Squat Snatch 95/65 pounds Chest to bar pull-ups post time completed   Read More...

  • BACK SQUATS, TOE TO BARS, RUNNING, PULL UPS

    July 15th Workout of the day:   Back squat 5-5-5 + (65%,75%,85%)  Strict Pull Up 3 x Max reps then... 10 rounds for time: 200 meter run 10 Toes to Bar post time completed   Read More...

  • BACK SQUATS, WALL BALLS, PULL UPS

    July 8th Workout of the day: Back Squat 1 rep max Strict Pull ups 3x max reps then... For Time: 10-15-20-25-20-15-10 Wall Ball 20/14 pound ball Pull Ups post time completed   Read More...

  • BACK SQUATS, PULL UPS, SIT UPS

    July 1st Workout of the day: Back Squat 5-5-5 (40%,50%,60%) *Deload week* Strict Pull Ups 3 x max reps then... For Time: 21-15-9 Back Squat 185/115 pounds 42-30-18 Sit ups post time completed   Read More...

  • BACK SQUATS, ROWING, THRUSTERS, PULL UPS

    June 10th Workout of the day:  Back squat 5-5-5 + (65%,75%,85%) Pull Ups 3 x max reps then... For time: Row 1000 meters 60 Thrusters, 65/45 pounds 30 Chest to bar Pull Up post time completed     Read More...

  • BACK SQUATS, ROWING, BURPEES, PULL UPS

    June 3rd Workout of the day:  Back Squat 10-10-10 (50%,60%,70%) (Deload) Strict Pull Ups 3 x max reps then... With a 15 minute running clock, Row 1000 meters -- then -- Complete as many rounds as possible 10 Lateral Bumper Plate Burpees 10 Pull-ups post rounds completed Finisher 50 Russian twists   Read More...

  • BACK SQUATS, DOUBLE UNDERS, SIT UPS

    Back Squat 3-3-3+ (70%,80%,90%) then... "Annie" 50-40-30-20-10 reps, for time of: Double Unders Sit-ups post time completed   Read More...

  • SQUATS AND RUNNING

    A) Front Squat 3-3-3+(70%,80%,90%) B) Overhead Squat Practice work up to a perfect single then... For time: Run 400 meters 30 Back Squats 95/65 pounds Run 400 meters 20 Front Squats 95/65 pounds Run 400 meters 10 Overhead Squats 95/65 pounds post time completed   Read More...

  • BACK SQUATS, ROWING, WALL BALLS, HOLLOW ROCKS

    Back Squat 10,10,10,10,10 (30%,40%,50%,60%,70% ) then... For time: 1000 meter row 75 Wall Balls 20/14 pounds 50 Hollow Rocks post time completed   Read More...

  • BACK SQUATS, PULL UPS, SIT UPS, WALL BALLS, AND ROWING

    Back Squat 5,3,1+ (75%,85%,95%) then... Complete as many rounds as possible in 15 Minutes 10 Pull Ups 15 Sit Ups 20 Wall Balls 20/14 pounds post rounds completed Finisher 1000 meter row for time   Read More...

  • SQUATS, BOX JUMPS, THRUSTERS, AND BURPEES

    Back squat 3,3,3+ then... Complete as many rounds as possible in 12 minutes of: 20/24 inch Box Jump, 12 reps 95/65 pound Thruster, 6 reps 6 Lateral burpees Finisher Max Toes to bars in 2 minutes   Read More...

  • SQUATS, DIPS, ROWING AND WALL BALLS

    Back Squat 5,3,1 Ring Dips 10,10,10   then...   For time:   Row 1000 meters   50 Wall Balls, 20/14 lbs   Post time completed   Read More...