Tuesday – WOD

Back squat, 3-3-3-3-3

Post loads to comments. Compare to 042009.

Somewhere in the background, Siu recovers from CFN's first sub-8:00 2K row by a female.

21 Responses to Tuesday – WOD

  1. Jessie Heikenfeld says:

    Go Siu, Go! That’s awesome.

  2. Holly says:

    Wow Siu that is incredible. I am still working on breaking 9′ with a 2K row.

    I did 6 rounds of 90 sec/90 sec off running at 9mph on TM.

    Then back squats 3X5: 115/135/145/155/165 My best CFT BS is 170, so I am happy.

  3. babs says:

    steve & brent-
    there is a good chance that i will not make my 5:30 time slot. i am being asked to prepare to stay late tonight. i will text steve when i find out what is going on with this.

  4. Siu says:

    Thank you Jessie and Holly! Every CFN lady (Holly, I include you in that group) makes me work harder so I appreciate the continued push!

  5. Jeff says:

    Really “tired” this morning. Won’t be in until the afternoon.

  6. Stephen says:

    A: Power clean – build up to a 1RM: 225 (PR by 20)
    B: Bench press – build up to a 1RM: 260

    ratio: .865

    A good day. PR on the PC, and even though the BP was 10 lbs. off my lifetime PR, I haven’t benched heavy for a full year due to assorted shoulder issues. Everything feels good.

  7. megHan says:

    good work stephen!

    back squats: 105, 115, 120, 125, 130

  8. Jeff says:

    Back Squat 5×3 at 185
    100 Pull-ups – 5:08

  9. JennaB says:

    after reeeeeeeally trying to get out of it, i made up the 2k row
    7:52.5…solid 29sec PR!! aaand my lungs still hurt. thanks for pushing me boys!! 🙂

  10. Megs T says:

    Nice job Jenna!!! Wooootttt

  11. Ted says:

    Shoulder press 3×5 @ 110

    Then 10-7-4 of
    Power Cleans, 185lbs
    Pull-up catch thingy’s
    Ring Dips

    Then 3 rounds of
    Abwheel, 15 reps
    1-arm Hand stand work, sort of

  12. Chad W says:

    Brazilian moon-lit WOD…(The gym here is very small so I had to workout by the pool)

    10 Mins

    10 pushups
    15 situps
    15 squats

    7 Rounds +3 Situps

    Then ran up and down 14 flights of stairs x’s 2

    Tomorrow its going to be Brent’s “Jumps out of the pool” wod. Hopefully I don’t break my neck, I’ll see how the first few reps go…

  13. Lindsey S says:

    back squats…


  14. McNaughton says:


    Lever work on rings

  15. Andrew says:

    Power Clean: 5×3@130lbs

    5 rounds for time
    7 push press, 95lbs
    14 pushups
    21 double unders


    The pushups were the worst.

    Time for pork chops and MILK!

  16. Jim says:

    made up 2k row 7:58
    50 push ups
    50 double unders

  17. Andrea says:

    Back Squats… or “embracing my inner strength” as Brent would say


  18. Siu says:

    Great job Jenna girl! I don’t mind losing green digits to a CF lady beast like yourself!

    Back Squats
    165 – 185 – 200 – 205 – 210 (25lb PR vs. last 3RM, 15lb PR vs. last 5RM)

  19. Melissa H says:

    75-80-85-90-95(2)-75 for form issues

  20. babs says:

    Started back squats and realized my old lady hip started acting up, so I stopped at a warm-up set of 125.

    Then I used my Jedi mind to get my race car home.

  21. 1n Glen says:

    Worked on back squat form, bunch of 135 sets and a 145.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: