Strength
Back Squat 3RM; Attempt to make your 1RM from 3/25 your new 3RM
Conditioning
AMRAP 10:00
10 Deadlifts 95/65
10 Push Press 95/65
10 Lateral Bar Facing Burpees
Extra Work
10:00 Squat Test
Post your loads and rounds to comments.
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
April 30th - These classes will run Monday/Wednesday/Friday at 6:00am
May 1st - These classes will run Tuesday/Thursday at 6:30pm and Saturdays at 8:00am
May 14th - These classes will run Monday/Wednesday/Friday at 5:30pm
High intensity strength and conditioning.
May 5th: Tactical Strength Challenge @ 11am
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May 13th, 2013 at 8:04 am
Back Squat – 230 lbs
WOD – 4+10+10 Rx
May 13th, 2013 at 12:10 pm
Back Squat: 350 lbs–Thank you Ryan, Josh, Mike, Cris, Jacob and Tre, for insisting on good quality depth. Over the last three months my squat has dramatically changed and improved for the better.
WOD: 3 rounds +10+10+2 @ Rx–Conversation after the WOD:
Alex: “Hey Keith, you realize you did twice as many reps on the WOD as I did.”
Keith: “I know I can do more.” Now that is setting the bar high!
Extra work: 10 minute squat test, stretching and planking.
As always, great work 6:00 am class!
May 13th, 2013 at 1:01 pm
Back Squat: 295 lbs.- Definitely not used to waking up at the butt crack of dawn and lifting heavy weights. Oh well. Felt ok on these. Felt a little crappy about my last rep (probably right at 90 degrees)
WOD: 4 rounds +10+4. Great WOD. Would love to do this one again. Burpees suck as usual. lol
Great job 6am class! You guys rock! 😀
May 13th, 2013 at 9:47 pm
BS: Attempted 3RM at 210. Got x 1 then DROP. Attempted 205×3 and got one rep then DROP again. I was droppin it..but it wasn’t hot by any means. I have been stuck at the same backsquat weight for at least 8 months!
WOD: 6 rounds + 5, Rx
May 13th, 2013 at 10:43 pm
Sorry about the back squat, but great job on the WOD!!!
May 14th, 2013 at 9:20 pm
Thanks Rachel~