Dynamic effort squats at Westside Barbell.
WOD
Squat 8×2 on :45, 50% 1RM, SPEED!
For reps:
1:00 medicine ball throw situp, 20#/14#
1:00 kettlebell swings, 24kg/16kg
1:00 rest
1:00 deadlifts, bodyweight
1:00 pullups
1:00 rest
1:00 kettlebell swings
1:00 medicine ball throw situps
Post loaded used for squats and reps completed for circuit to comments.
Come join us Saturday mornings at 10:00 AM for our weekly FREE Community Class!
>>Crossfit Monterey - More Info<<
Our On-Ramp Program is a 12 class, 4 week program (3 classes/week) designed to introduce and teach the basic mechanics of the movements we regularly incorporate at CrossFit Monterey and prepare the individual for the pace and intensity of the regular CrossFit classes.
Space is limited, click the link above and we'll get a hold of you or you can call and reserve your spot now!
Start Date
February 6th - These classes will run Monday/Wednesday/Friday at 5:30pm
February 20th - These classes will run Monday/Wednesday/Friday at 6:00am
High intensity strength and conditioning.
February 22 - March 25 - 2012 CrossFit Games Open qualifying round. 6 weeks, 6 workouts, are you fit enough to qualify for the 2nd round of the CrossFit Games? Stay tuned for information on events at the gym for each weeks workout.
 | nsteadly on Workout Of The Day 2/23/2… |
 | Krista on Workout Of The Day 2/23/2… |
 | Rachel Hunter on Workout Of The Day 2/23/2… |
 | Pete on Workout Of The Day 2/23/2… |
 | Athena on Workout Of The Day 2/22/2… |
January 26th, 2012 at 8:17 am
Looks FUN! Can’t wait.
January 26th, 2012 at 12:56 pm
Squats with 180#….tried to be fast….its different.
WOD: 134 reps
January 26th, 2012 at 1:09 pm
Squat at 80#
WOD: 96 (RR and DL not Rx)
January 26th, 2012 at 3:26 pm
115# squats
WOD: 82 reps
GHD wall balls – easier to stop at parallel than abmat, 135#DL for current body weight. Stupid round ligaments cramped so had to pretty much stop on second set of kb swings and wall ball situps.
But on the plus side, still have toes to bar. Yipyip
January 26th, 2012 at 7:16 pm
you amaze me! toes to bar? jeeeez!
January 26th, 2012 at 3:36 pm
Tweaked something in my glute/tailbone area on Tuesday, couldn’t sit around so did some upper body strength work. Seeing Dr. Gailey tonight, feels like it’ll be a short lay off.
Bench Single – 235
Bench 80% x 5 x 3 (185)
Pull-ups
BW x 3 x 2
+5 x 3
+7.5 x 3
+10 x 3
+12.5 x 3
+15 x 3
January 26th, 2012 at 7:17 pm
hope it IS a short lay off, go Doc!
January 26th, 2012 at 5:18 pm
Completed all squats at 155. Lost count on WOD. Energy continues to improve.
January 26th, 2012 at 5:53 pm
ran 3 miles
January 26th, 2012 at 5:59 pm
squatted 8×2 with 135
did reps of 2 after because I felt spunky..got up to 260
Failed a 1 repper at 275..again..had nothing better to do:)
Then did “Michael”
3 rounds
800m run
50 back extensions
50 situps
19:50 ish:) This whole no using arms thing is uber lame
January 26th, 2012 at 6:17 pm
Squat at 75#, WOD: 132 reps used 140# for deadlift, the transition from the deadlift to the pull-ups was killer!
January 26th, 2012 at 7:15 pm
sqat at 75#
WOD: RX’d at 140 reps . . .agreed the deadlift fo pullup thing was tough . . .other than that, fun WOD!
January 26th, 2012 at 7:18 pm
oh, deadlift weight in WOD was 135#
January 26th, 2012 at 7:33 pm
Squat: 125
Circuit Reps: No idea.
January 26th, 2012 at 8:02 pm
handstand walking: 7 steps! Farthest i’ve ever gotten!
metcon: 6 rounds for time (10 c&j 95lbs, 250m row)= 12:15! It sucked!
January 26th, 2012 at 8:09 pm
two hour cranking surf session! must have caught 30+ waves. look forward to wod’ing with you all next week!
January 27th, 2012 at 9:53 am
I’m jealous Josh, very very jealous
January 26th, 2012 at 9:28 pm
115# squat.
116 reps. blue band. 155# DL.
Back didn’t like the situps :/
I’d like to give a few shout outs:
Shane: lucky number 7! rad. oh and that looked sucky
Tiff: ur like a pregnant ninja or something
Ryan: borrow Mandys legs
Mandy: borrow Ryans arms
Josh: I need to stop speed reading..looked like cracking session
Fun stuff tonight. Gimme gimme more…..but not tomorrow….uh Saturday looks good.
January 26th, 2012 at 10:04 pm
Is there a like button on this thing?
January 26th, 2012 at 11:19 pm
LOL!!!!!!!
January 26th, 2012 at 10:39 pm
3 mile run
January 27th, 2012 at 9:45 am
Squat 73#.
Circuit: 120 with 125# deadlift
January 28th, 2012 at 6:50 am
Forgot to post, 150 on squats, 157reps rxed