Squats and Core

Back Squat
60×5
70×5
80×5
85×3
90×1+

EMOM for 15 min
Min 1 – 15 Situps
Min 2 – 30 sec Wall Sit
Min 3 – 45 Flutterkicks (2-count)

Think the situps will be too easy? Try upgrading to V-snaps. Or try doing them quicker. Or use an Abmat.
Wall sits – keep your hands off your body and get your hip in line with your knee.
Flutterkicks – Keep the legs straight and the toes pointed. Just go!

Ryan is thinking about how he’s going to spend his $50 gift card

37 thoughts on “Squats and Core”

  1. Back Squat
    1 x 60-70-80-85-90+ (6 Max)
    165-195-205-225-235-250 X 6

    Went off Gab and Gilles numbers as my numbers aren’t right.
    Made it to #250 X 6 for a PR.
    Thanks for sharing the bar guys!

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  2. Back Squat
    1 x 60-70-80-85-90+
    225-255-285-305-325×4 – tipped forward on the 3rd rep, slight re-dip on the 4rth.

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    Thanks coach Mario, great job 6amers!

  3. WUx1 + CS

    Back Squat based on 280
    1 x 60-70-80-85-90+
    165-195-210-225-235-250×2

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    Well done 6 am peeps!

    Thanks Mario!

  4. Back Squat x1
    60-70-80-85-90+
    75-90-95-105-110-115×8

    EMOM for 15 min
    Min 1 – 15 Abmat Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  5. MOB + Group WU & MOB

    Back Squat
    1 x 60-70-80-85-90+
    185# – 195# – 205# – 215# – 225# x 6…or I did 215# x 6…forgot to look at book.

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  6. Back squat
    205-245-256-285-295-315×2

    Then the sit ups wall sits and flutter kicks….trying to catch Hannah.

    Gettting ready for Yankee swap after she wrecked me with the 150 wall balls last year

  7. Crossfit.com 2017.12.14

    For Time:
    12 Muscle-Ups (scaled all reps to Muscle-Ups Transition + Ring Dip, on low rings)
    800m Run
    9 Muscle-Ups
    400m Run
    6 Muscle-Ups
    200m Run
    = 14:13

    Fun fact, you can still see the turn around markers. Winter running is fun. Yay!

  8. Back Squats
    200×5
    235×5
    270×5
    285×3
    300×7 (PR!)

    EMOM with V-snaps
    Last round
    20 vsnaps
    50 sec wall sit
    84 Flutterkicks

  9. Back Squat
    60% – 65lbs (5 reps)
    70% – 75lbs (5 reps)
    80% – 85lbs (5 reps)
    85% – 90lbs (3 reps)
    90% + – 95 lbs (3 reps)

    EMOM – 15 Minutes
    Minute 1 – 15 sit ups
    Minute 2 – 30 second wall sit
    Minute 3 – 45 Flutterkicks ( 2count)

    Thanks Blake!

  10. Back Squats
    190×5
    225×5
    255×5
    270×3
    275×3

    EMOM 15 min.

    Min1 : 15 v-snaps
    Min 2 : 30 sec wall sit
    Min 3 : 45 Flutterkicks (2 count)

    Thanks for sharing/lowering the bar Kevin! Nice PR!

  11. Back Squats:

    140×5
    170×5
    190×5
    205×3
    220×6

    EMOM for 15 min:

    Min 1 – 15 Situps/V-snap mix
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  12. Back SQ
    95(5)- 115(5)- 130(5)- 135(3)-145(Amrap-6)

    EMOTM 15mins
    1- 15 situps
    2- 30 sec wall sit
    3- 45 Flutterkicks(2ct)

  13. wux1
    group wu

    Back Squat
    60-70-80-85-90+
    190-225-255-275-290×10

    WOD
    EMOM for 15 min
    Min 1 – 15 Situps (did v-snaps for 1st 3 rounds)
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  14. Back Squat
    60-70-80-85-90+
    100-120-135-145–155×10

    EMOM for 15 min
    Min 1 – 15 Abmat Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  15. Back Squat
    60×5 – 100#
    70×5 – 110#
    80×5 – 135#
    85×3 – 145#
    90×1+ 155# for 4 Reps. Was hoping for 7, didn’t feel so great today.

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    Thanks for the class Kevin!

  16. mob wux1
    back squat x 1
    165-195-210-225-235-250×1
    WOD EMOM 15min
    1 15 sit up
    2 30 sec wall sit
    3 45 flutterkick ( 2 count )

  17. Lindsay Sherwood

    Back squats:
    60% x 5 = 110
    70% x 5 = 125
    80% x 5 = 145
    85% x 3 = 155
    90% x ? = 160 Made 8 reps, failed on 9th

    WOD- EMOM 15 mins
    1- 15 sit ups
    2- 30s wall sit
    3- 45 flutter kicks

    Thanks Amanda!

  18. Wu and mobility

    Back Squats with Frank and Jeff
    Thanks for sharing the bar guys!

    260-305-350 X 5
    370 X 3
    390 X 5
    The squats didn’t feel as good as last week, but that’s still a big pr for lifetime squat weight. So pretty happy still. Next go around I will be better prepared!

    Wod Emom for 15min
    Min 1 (15 v snaps)
    Min 2 (30 sec wall sit)
    Min 3 (45 flutter kicks 2 count)
    Last round, 20 v snap, 50 sec wall sit and 135 flutter kicks.
    Great class Kevin
    Great work everybody

  19. Back squats
    110-125-145-155-160 3 reps(pr)

    WOD
    Last round
    20 sit-ups
    50sec wall sit
    98 flutter kicks

    Thanks Amanda 🙂

  20. Heather Skeard cooper

    Back squats:
    125-155-185-200-215# for 3 for amrap (PR 🙃🙃)

    WOD
    15 v snaps
    30 sec wall sit
    45 flutter kicks

    Last round = 20 v snaps, 50 sec wall sit, and 106 flutter kicks

    All my v snaps were unbroken, guess I can thank gymnastics for that lol!

  21. Back Squats
    110-125-145-155-160 x 4

    WOD
    Last round
    20 sit-ups
    50sec wall sit
    107 flutter kicks

    Thanks Amanda!!

  22. Back squats
    125-150-170-180 – 190 3 reps(pr)

    WOD
    Last round
    20 sit-ups
    50sec wall sit
    77 flutter kicks

    Nice class Kevin 🙂

  23. Back Squat
    1 x 60-70-80-85-90#
    Went light at 38 weeks

    EMOM for 15 min
    Min 1 – 15 Hanging Knee Raises
    Min 2 – 30 sec Wall Sit
    Min 3 – took a break for these minutes

  24. Back Squat
    115-135-155-165-175# (8 reps)

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  25. Back Squat
    60×5 175
    70×5. 205
    80×5. 215
    85×3. 235
    90×1+ 245 x 7
    Failed due to strength

    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

    Flutterkick amrap x93

    Thanks Amanda for the class .
    And thank you Joanna for counting my reps lol

  26. Lisa MacLaughlin

    Back Squat
    60-70-80-85-90+
    70-75-80-85-90-95# 6 reps on last one

    WOD
    EMOM for 15 min
    Min 1 – 15 Situps
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)

  27. Back Squat
    60×5 .. 105
    70×5 .. 115
    80×5 .. 120
    85×3 .. 125
    90×1+ 130×4
    Lower numbers than I wanted but just getting back at it..

    EMOM for 15 min
    Min 1 – 15 Situps(ab mat)
    Min 2 – 30 sec Wall Sit
    Min 3 – 45 Flutterkicks (2-count)
    When i saw every one had stopped doing flutter kicks realized I was doing 4 counts, so i continued doing (4-counts) each time and stopped at 30, then did 45 in the last round..
    Last wall sit was 60 seconds

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