''Back Squats 5-3-1+ and Shoot 'Em Up'' (12.07.2010)

Bai Chen!
We'll see you in three months, dude, keep killing it over there in the People's Republic of China.
Congratulations to our fourth On-Ramp class for making it through alive... Now you've earned the right to begin bathing in the fires of CFNH's daily WODs. Get some.

Warm-up Drills (12.07.2010)
Run 800m
''Burgener Drill'' (3 Rnds/PVC/45lbs)
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
12 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch

''Back Squats 5-3-1+'' (12.07.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads.
On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post loads to comments.

''Shoot 'Em Up'' (12.07.2010)
3 Rounds for time of
21 x Wallball Shots
12 x Power Snatch (65%1RM)
9 x Pull-ups
350m Row

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.07.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
Cover the maximum distance possible in the time allotted.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.


0 said...

More work on the Goat List. Yesssss.....


SRD said...

Back Squats
5 x 275
3 x 310
1+ x 345(2)
*Going to need more coffee next time I hit a 4am Strength WOD... goddamn it's cold.

''Shoot 'Em Up''
3 Rounds for time of
21 x Wallball Shots
12 x Power Snatch
9 x Pull-ups
350m Row

*11:53 with 95lbs

Everything unbroken except Snatches, this one is euphoric.
Get some, beasties.

John M said...

5 X 235
3 X 255
1 X 275(3)

Shoot 'em up

(...and my nose still hurts from smashing my face into the pullup bar)

Unknown said...

185/205/225 Back squat and 17:12 # 85 week two I will get back to good form soon. Nuri

Justin said...


18:13 #95 "shoot 'em up"

Mtn Rob said...

17:48 @65lbs

Anonymous said...

Mike D

135 / 155 / 175 x3

WOD - 19:?? @ 85#

matt l said...

195/205/215x3 on the back squats

"Shoot em up"
14:18 w/ 95lbs

The new equipment gives the gym a whole new feel, can't wait try it

Peter said...

Back Squats 135/155/175
Shoot 'Em Up
19:18 20# Wallball; 75# Cleans

Mike Scotina said...

235 x 5
265 x 3
305 x 4

12:19 @95#

FoGLe said...



Traps said...

Back Squats 225/5 255/3 285/2
Shoot em' up 95# 17:08

Waldo said...


14:57 @ 85lbs