Back Squats x5
5 sets @ 70%
“CFM Mile”
Run 1 mile with a 40# sandbag
*choose weight and distance carefully
Compare to Oct.20/16
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MOB + WUx1
Group WU + MOB
Back Squats x5
5 sets @ 70%
115-140-160-160-160-160-160
“CFM Mile”
Run 1 mile with a 40# sandbag
Time = 11:19
(2016 = 9:54)
Squats at 135. Should be 145 but shit was heavy at 6am
Sandbag mile
12:53
Back Squats x5
5 sets @ 70%
150-180-210-210-210-210-210
Wod Rx = 9:04
(or 9:07 one of the two)
MOB + Group WU & MOB
Back Squats x 5
5 sets @ 70%
115# – 140#
160# – 170# – 170# – 170# -170#
“CFM Mile”
Run 1 mile with a 40# sandbag
TIME: 12:57
Drop into Clan Crossfit (New Glasgow)
Fun warmup
2 mins skipping
1 min DU
1 min squat hold
Lengths of lunges, bear crawls
Squat therapy x10
Back Squats E2MOTM
8 @ 60% – 65#
6 @ 70% – 85#
4 @ 80% – 105#
2 @ 90% – 125#
1 @ 95% – 135#
WOD
3 RFT
50 Doubles (150 Singles)
25 Double Squat Wall Balls (10#)
Time: 13:19
Wobbly legs.
Back Squats x 5
5 sets @ 70%
135# – 150# WU
185# – 5 sets
“CFM Mile”
Run 1 mile with a 40# sandbag
time:12:33
MOB Group WU & MOB
Back Squats x 5
5 sets @ 70%
WU @ 135# – 155#
5 sets @ 185#
“CFM Mile”
Run 1 mile with a 40# sandbag
TIME: 10:13 Rx
WUx1
Group WU + MOB
Back Squats x5
5 sets @ 225#
“CFM Mile”
Run 1 mile with a 40# sandbag
Time = 12:05
PR of 7 seconds
Back Sq x5
WU@ 85 & 95#
5sets @ 110#
CFM Mile
Run 1 mile w/ 40# sandbag
Time: 16.23 (.37 slower this yr than last)
Back Squats x5
5 sets @ 70%
95-115 (WU) – 135#
“CFM Mile”
Run 1 mile with a 40# sandbag
11:32 Rx
Open gym
Fight gone bad: 272 reps
Round 1 = 99
Round 2 = 85
Round 3 = 88
6pm class
Back squats
105-125 for warm up
145# for 5 sets of 5
1 mile row with 20# vest on = 7:21
Was gonna take a rest day today…. clearly that didnt happen lol
WUx1
Group WU + MOB
Back Squats x5
3 sets @ 75#
1 set each @ 85(pr)-95(pr)105#(PR)
“CFM Mile”
Run 1 mile with a 40# sandbag
Time = 15:34
Almost canceled 25mins before the class started. Tired, not feeling well, blah, blah, blah!! Fourced myself out the door and ended up getting a 30# PR on my back squat. Yay!!!!! Thanks for sharing the bar Lindsay.
Samantha,
You rock!! You weren’t feeling well, dragged your ass out for a PR on back squats!!!…..then ran with the bag…the whole mile. Image what you will do on a good day! 👏👏
No problem! 😁
Back squats 5 sets of 5:
75-75-75-95-105 (PR)
800 meters with 40# sandbag
Time: 7:37
Thanks Kevin!
MOB + Group
Back Squats x5
5 Sets at 70%
WU @ 95-115#
145# X5
CFM Mile with 40# sandbag
Time > 14:09 – No PR