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SATURDAY, AUGUST 02, 2014

Posts Tagged ‘back squats’

Workout of the Day: Thursday 6-9-11

WOD 1: 6 rounds for time of: (Max Time = 15:00)

  • Run 200m
  • 30 Double Unders (3:1 Singles)

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WOD 2: Back Squat 5 x 5

Five rounds of five back squats, warm up with the bar and start the first set at about 60% of your 1 RM. Add weight as you progress through the 5 sets to determine your 5 Rep Max (5-RM).

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$$: Max Box Jumps in 5:00 (24/18)



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CrossFit Salem WOD: Wednesday 2-9-11

AMRAP 20:00 (as many rounds as possible in 20:00) of:

  • 5 Back Squat (225/135)
  • 10 Toes To Bar
  • 15 Box Jumps





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WOD Monday 1-17-11

Back Squats 10-8-6-4-4

Back Squats 10-8-6-4-4

~Results~





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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