Thursday 8.4.11

1. back squat

1 – 1 – 1

2. WOD

21 – 15 – 9

 back squat @ 60-65% of your 1 rep

ring dips



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7 Comments on “Thursday 8.4.11”

  1. Staci Says:

    did tuesday’s workout today (the hspu/pullup/sdhp/box jump), 24 inch box – 20:3x (could only see the first number on the clock and was too tired after the row to move my head to see the other number. 🙂 )


  2. Mike C Says:

    7:56 at 185#


  3. Nick C Says:

    7:30 w 95lb OHS


  4. Shu-Yee Says:

    flying all day and missing Xfit already!! would it be weird if I started doing burpees ?


  5. Ryan Cormier Says:

    finally found my real “DEEP/FULL Back squat” unfortunately it is only 245lbs =[ the workout was a toughy on the legs….10:33 ring dips were a breeze. and Shu-Yee…it would be weird if you didn’t……


  6. Robert Rykowski Says:

    10:46@135. first time doing backsquats, and arms failed halfway through second set of dips. brilliant!


  7. yams Says:

    shu, i agree w ryan. i did a mini cf wod w a 9 yr old in the boston public library once. it saved my heiney doubly as i needed to cf, and that kid had some serious energy issues that needed to be channelled.


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