Thursday 04.08.10

Ryan performing Back Squats at the old "Iron Pit"

SWOD: Back Squat
60 sec. rest between sets. Use about 60-80% of your 1 RM for the weight.

Metcon: "The Chief"
Max rounds in 3 minutes:
-Power Cleans x 3 (advanced 135/95, intermediate 95/65, novice 65/35)
-Push Ups x 6
-Squats x 9
Rest 1 minute. Repeat for a total of 5 cycles. Start over on Power Cleans each cycle.

Post weights and rounds completed for each cycle to the comments


  1. SWOD: 65 x 5, 75 x 2, 85 x 3
    The Chief: 17 total rounds

    As usual such a simple looking work out is really a BEAST!

  2. Haha first to POST wahoooo... The morning crew kick butt like always. We even recruited a new morning crew member (Anthony)for the challenge. Still waiting for the afternooners to accept the offer.

    SWOD:135 x2x10
    METCON: 95Lbs, 16 complete reps not counting the incomplete sets. (You name the body part buster)

  3. Damm Danyel beat me while (again)

  4. Killer Day....
    SWOD: 85#
    "The Cheif": 23+ Total

    I am not sure what happened to Larry, is he in Napa too???? No, Bill made it, haven't seen John either. What is going on? The morning girls "ROCKED". Go morning crew....

  5. Coach Erica and I did an early a.m. team relay! Take 1 crying baby, 2 tired parents and do as many rounds as needed to get the baby to pass-out. It wasnt pretty on my end, but E totatlly kicked butt and picked up my slack!

  6. SWOD: 200 lb squat 2 reps 10 sets

    Metcon: (135lbs) 15 rounds (3+9,3+2,3+1,3,3)

    I like these workouts. The 135 powerclean got heavy on round 4,5. tuff mix after doing squats for the strength portion. Felt great, good start to try and make 225 on my clean by summer.

  7. Woke up early so decided to check out the 6am crew. Nice guys but not near as good lookin as the 930ers.

    SWOD 115x3,125x4, 135x3
    MetCon 4, 4, 4+1, 3, 4+1

  8. Back Squat: 125 10x2

    MetCon: 31

    Going on an easy run tonight to keep these legs mobile...crazy leg day! Beat my last score by 3 rounds.

  9. SWOD: 105 lbs
    Metcon: 20 @ 65lbs

  10. SWOD: 105 lbs
    Metcon: 20+3 @65lbs

  11. SWOD: 105 lbs
    Metcon: 19+6 @ 65lbs

  12. A day late as usual...

    SWOD: Back Squats 255 x 10 sets x 2 reps. I ket it at 60% of my 1rm to really focus on explosiveness and speed.

    Metcon: The Chief with 135 lbs.
    24 complete rounds + 10 power cleans + 6 push ups.

    This one was rough on my tight groin. Never sprint without a proper warm up, escpecially when it's 40 degrees outside.