Squat Day

13
Jan

Squat Day

Jan.19 – ROWING CLINIC (only 5 spots left)

Back Squat
60 & 70% x 5
80 & 85% x 3
90% x AMRAP

AMRAP 15 min
15 Burpees
30 Russian KBS (70/53#)
60 DU’s (Singles x 2)

Ana

33 Responses

  1. Jackie

    WU + MOB x 1 +!300 M Row
    Group WU + MOB

    Back Squats
    60% (5) – 65
    70% (5) – 75
    80% (3) – 90
    85% (3) – 95
    90%+ (2) – 100

    Weight was upped from last week, so happy with that! Thanks Cheryl and Ryanne.

    WOD
    15 Burpees
    30 Russian KBS @ 53
    60 Double Unders

    3 R 1 Burpee RX

    For anyone sitting on the fence for the rowing clinic, I highly recommend it! You will see big improvements immediately in your technique. And, since we row a lot in the winter, every second counts (or calorie)!

    Thanks for the class Shane.

  2. Cheryl

    Back Squat
    60 & 70% x 5 (75 & 90#)
    80 & 85% x 3 (100 & 105#
    90% x AMRAP (115# x 3)

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (35#)
    120 Single skips

    3 rounds + 30 R KBs

    Thank you Shane!

  3. Ryanne

    Back Squat
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP – 120# *5
    Thanks for sharing Cheryl and Jackie

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70/53#)
    60 DU’s (Singles x 2)
    Did 120 singles

    4 rounds + 15 burpees + 15 kbs
    Sweaty one !

    Thanks Shane

  4. Kelly B

    Back Squats
    60% (5) – 120#
    70% (5) – 140#
    80% (3) – 160#
    85% (3) – 170#
    90% (AMRAP) – 180# x 5

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (53#)
    60 DU’s

    Score: 3 rounds + 30 DU’s RX

    Thanks Shane. Great job everyone!

  5. John Gunn

    Back Squats
    60% (5) – 140
    70% (5) – 165
    80% (3) – 185
    85% (3) – 195
    90%+ – 205 x 5

    I upped my 1rm by 10# this week, and Shane now tells me I have to go up another 5# next week 😬😬

    WOD – AMRAP 15 min
    15 Burpees
    30 Russian KBS 50#
    120 Single unders

    3 rounds + 3 KBS

    I had considered doing 70# KBS but glad I went light on my wrist today. It’s way better but was still stiff, and I feel like any heavier today would have been hard to hang onto.

    I had also had a little hesitation about how today was going to go. Last night was my second swim class, and I pushed myself hard on getting out of my comfort zone. I woke up in the middle of the night feeling sore, and worried about the squats. But apparently it all worked out!

  6. Mark

    Back Squat
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP

    215# – 250# – 295# x 3…pulled the pin to ease into things

    AMRAP 15 min
    15 Burpees – Kickouts
    30 Russian KBS (70/53#) – 70#
    60 DU’s (Singles x 2) – Singles

    TOTAL: 2 rounds + 20 KBS

  7. Remi F

    Back Squat
    160(5) – 185(5) – 210(3) – 225(3) – 240(only 1).
    Adjust 1RM to 255#.

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70/53#) used 60.
    60 DU’s (Singles x 2)

    3 rounds+33 reps.

  8. Heather Beck

    Back Squat
    60 & 70% x 5 (100/115#)
    80 & 85% x 3 (130/140#)
    90% x AMRAP (150# x 7)

    Use 175 for 1RM next week

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (50#)
    60 Single skips

    3 rounds + 4 burpees

  9. Jordan Sanipass

    Back Squat – based on 220#
    60 & 70% x 5 – 130#,155# x5
    80 & 85% x 3 – 175#,190# x 3
    90% x AMRAP- 200# x 7

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70/53#) – used 70#
    60 DU’s (Singles x 2) – single 120

    4 rounds + 17 reps

  10. Stephdh120

    Back Sq
    100 x5
    115 x5
    130 x3
    140 x3
    150 x(4)

    Amrap 15mins
    15 Burpees
    30 Russian KB(40#)
    120 Single Unders
    Total- 3rds & 14 burpees

  11. Joe

    Back Squat
    Accidentally used me deadlift numbers for first 2 rounds. So stuck with 85% for a few rounds then jumped to 90% 160/190/ 190/190/200 for 7.
    60/70% x 5
    80/85% x 3
    90% Got AMRAP.

    AMRAP 15 min
    15 Burpees
    30 Russian KBS Used 60#. Good weight
    60 DU’s (Singles x 2) Did 120 Singles

    3 Rounds 45 reps

  12. Amy Hogan

    Drop in at CrossFit landmark

    Group warm up
    Strength: clean and jerk 1RM
    85-105-115-125-125

    WOD: Air fryer 3rounds
    50 air squats
    10 clean and jerk (85#)
    *10 min cap

    Time: 9:34

  13. Laura

    Back Squat
    60 & 70% x 5
    85-105#
    80 & 85% x 3
    120-130
    90% x AMRAP
    135(4 reps)

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70/53#)
    60 DU’s

    3 rounds + 33 DU

    Thanks Amanda!

  14. Christie Neate

    Back Squat
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    115-125-135-145-155#

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70/53#)
    60 DU’s (Singles x 2)

    WOD w 45# and Singles
    3 rounds + 10 burpees

  15. Kristen

    Back Squat up to 120# (5 reps, last rep wasn’t quite low enough so.. 4 reps?)

    WOD
    50# KBS (first time using 50 KB!)
    20 doubles per round then the rest singles

    2 rounds + 35 reps

  16. GillesGautreau

    back squat
    180×5 210×5 240×3
    255×3 270×4
    AMRAP in 15 min
    15 burpees
    30 Russian KBS 60#
    60 DU ( 120 single )
    4 round

  17. Heidi

    Back Squats (% based on 190)
    60% = 115 x 5
    70% = 135 x 5
    80% = 150 x 3
    85% = 160 x 3
    90% = 170 x 3 (tapped out after 3)

    15 Min AMRAP
    15 burpees
    30 Russian KB @ 50#
    60 Double unders
    3 Rounds + 7 burpees

    I underestimated this one. Was really gassed…and those Russian KBS, those were heavy

  18. Frankie

    Back Squats
    60% (5) – 235#
    70% (5) – 275#
    80% (3) – 315#
    85% (3) – 335#
    90% (AMRAP) – 355# x 3

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70#)
    120 SU’s

    Score: 3 rounds + 16 reps

  19. Mario

    Back Squats
    60% (5) – 210#
    70% (5) – 245#
    80% (3) – 280#
    85% (3) – 295#
    90% (AMRAP) – 315# x 2
    (Felt heavy today)

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (70#)
    60 DU’s

    Score: 4 rounds + 5 reps

  20. Leanne daigle

    Back squats
    Based on 155#

    90 to 140# (did 5)
    WOD
    15 burpees
    30 russian kbs 50#
    120 single skips

    3 rounds 70 reps
    Thanks Amanda and….
    Thanks for sharing the bar Janelle!

  21. Aubrey

    Back Squat 320#
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    290# for 3

    AMRAP 15 min
    15 Burpees
    30 Russian KBS 53#
    60 DU’s (Singles x 2)
    4 rounds 15 burpees
    Thanks Janelle!

  22. Andre L

    Back Squat
    60% – 145 x 5
    70% – 165 x 5
    80% – 190 x 3
    85% – 205 x 3
    90% – 215 x 3

    AMRAP 15 min
    15 Burpees
    30 Russian KBS 70#
    120 Singel Unders

    3 rounds + 10 KBS
    Lots of staring at the KB, it felt HEAVY!!

  23. Janet

    Back Squat
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (53#)
    60 DU’s

    3 rounds 9 burpees RX

    this was harder then i thought it would be

  24. Derek Chase

    Back Squat
    60 % 245
    70% 285
    80 %325
    85% 345
    90% 365 x 4 last one felt like my head was going to explode so I stopped lol .

    WOD Rx , 2 rounds + 64 .

  25. Melanie

    Back Squat
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    100 – 115 – 130 – 140 – 150 x 4
    Lost my brace and folded forward on the last set, need work on keeping chest up!

    AMRAP 15 min
    15 Burpees
    30 Russian KBS (50#)
    60 DU’s
    4 rounds plus 2 burpees
    I aimed for 3 rounds and I was super proud I managed 4!

  26. Samantha Both

    Subbed pendlay row for back squats – 4 x 10 (75/80/85/90)

    AMRAP
    15 burpees
    30 Russian KBS (50# — all the 53# were taken)
    120 singles

    4 + 20 KBS

    All KBS were unbroken.

  27. Gabriel

    Back Squat
    60 & 70% x 5 – 175 & 205
    80 & 85% x 3 – 230 & 245
    90% x AMRAP – 260 (f) – At bottom I felt like a sudden snapped in right inner thigh so stopped

    AMRAP 15 min
    15 Burpees – Kickouts
    30 Russian KBS (70/53#) – 70#
    60 DU’s (Singles x 2)

    TOTAL: 4 rounds + 3 Burpees

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