Holy Back Squats Batman

October 12th, 2009 John

STRENGTH WOD
Back Squats
Warm-up 2 rounds
3 Rounds max repetition body weight back squats
Scale to a minimum of 60% if necessary

WOD
200 Single Jump Rope
50 Pushups
50 SDHP
50 Situps
100 Single Jump rope
30 Pushups
30 SDHP
30 Situps
50 SIngle Jump Rope
20 Pushups
20 SDHP
20 Situps
For Time

WARM DOWN
Rest for 3min then do a 500m row for time

NAME / TIME / SDHP WEIGHT / 500M ROW TIME

Shelly

21:05

10 mod

X

Julie S.

19:33

35

2:18.6

Mitch

19:23

55

2:23.7

Amy G.

17:18

26 mod

2:42.3

Sara

18:46

35

1:59.8

Travis

19:23

55

2:12.9

Teri

14:51

10

2:52.3

Karen

18:05

35

2:27.0

Charles

18:50

55

2:04.0

Leslie

19:26

20

2:46.1

Amy S.

17:53

35

2:14.1

Kurt

18:42

55

1:55.1

Stephen

34:28

26

X

Steph T.

17:33

35

2:28.9

Brian

17:56

55

2:04.5

Belinda

21:13

26

2:36.3

Michele

17:27

35

2:29.7

Chris

17:46

55

2:07.3

Allison F.

20:53

26

2:36.0

Mary C.

17:00

35

X

Jeff A.

17:26

55

1:43.0

Cindy

19:36

26

3:05.2

Cammy

16:37

35

2:35.9

Howard B.

16:58

55

2:18.2

Lori

17:57

26

2:44.7

Elisha

16:03

35

2:29.6

Erick

16:53

55

2:07.7

Mindy

17:00

26

2:10.3

Katie R.

15:45

35

2:05.8

Marc

16:23

55

1:46.5

Suly

16:38

26

2:39.1

Emilio

15:10

35

2:28.2

Carlos F.

15:52

55

2:00.0

Katie K.

16:20

26

2:31.5

Ashley N.

15:04

35

2:12.7

Bobby

15:19

55

2:06.3

Jason

26:16

35

X

Melanie

14:55

35

2:10.3

Mac

14:41

55

2:00.1

Les

24:19

35

2:32.8

Mark

14:39

35

2:24.8

Steven

14:40

55

1:42.5

Rex

24:10

35

X

Cynthia

14:05

35

2:08.5

David K.

14:36

55

1:46.4

Mark

22:23

35

3:08.6

Alissa

13:51

35

2:04.9

Francis

14:34

55

1:51.6

Lee

22:21

35

2:20.3

Veronica

12:17

35

2:19.7

Tony L.

14:22

55

1:42.3

Ashlee

22:01

35

2:20.2

Brandon

25:52

55

1:56.6

Greg K.

13:54

55

1:42.3

Jeff B.

21:12

35

2:00.6

Adrian

25:45

55

1:55.0

Yogi

13:11

55

1:44.5

Freddy

20:37

35

1:53.0

Nic D.

21:43

55

2:25.0

David T.

12:31

55

1:52.0

Diego

20:20

35

2:33.6

Robert R.

21:07

55

1:55.1

Brett

14:09

70

1:45.0

Tony K.

19:34

35

X

Danny

21:03

55

1:51.9

Tim F.

13:20

70

1:51.2

John H.

20:25

55

1:38.8

Posted in Daily WOD Tags: Bellaire, Boot camp, bootcamp, burpees, CrossFit, CrossFit Games, Galleria, Houston, intense workouts, Meyerland, Pure 3vil, Pure Evil, West University, WOD

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3 Responses to “Holy Back Squats Batman”

1. Mac Walker says:

   October 12, 2009 at 10:13 pm

   Veronica put it in high gear today! John, what was my real time (for real)? I’m just curious and I forgot.
2. John says:

   October 13, 2009 at 7:17 am

   Haha that’s too funny sometimes the times get messed up when I transfer the tables… I’ll fix it up here in a bit. I think your row time is correct if I remeber correctly though? I’ll check.
3. Diego says:

   October 13, 2009 at 2:15 pm

   The best workout ever!!