Friday 10.12.12

New shirts are in!

Pause Squat

5-5-5-5

At 50% of 1RM, you will descend into a full squat, pause for 3 seconds, then rise.

“Grassfed Cylon”

10,9,8,7,6,5,4,3,2,1

Backsquats

KBS

Level I – bs 65/45, kbs 35/25

Level II – 95/65, kbs 53/35

Level III – 135/95, kbs 53/35

Level IV – 165/115, kbs 70/53

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3 Comments on “Friday 10.12.12”

  1. dalting12 Says:

    Pause Squats @ 155

    Wod 9:57 with 135/70

    Reply

  2. Lauren B Says:

    I love when I can do the CFN WOD’s at school because we have the equipment!
    Squats 135
    WOD8:35 with 115/53
    Can’t wait to be back to the box once field hockey is over. Miss you guys!

    Reply

  3. Erick Says:

    are the squats from the ground or from a rack?

    Reply

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