Tagged as: back squat


Skill: Barbell Complex
Strength & Conditioning:
“The Bear”
5 rounds: 7 consecutive reps: add load between sets when possible: you cannot drop the bar during the set.

Push Press
Back Squat
Behind the Neck Push Press

Go for max load.

WOD demo: The Bear

When we say “suffer” we don’t mean the kind of torture emulated by mobsters. We speak of suffering in the form of sweating, high heart rates, and heavy breathing. Getting comfortable with that oh so uncomfortable feeling is a difficult task. Not only do we ask you to push through the thoughts of quitting, we ask you to push hard until those feelings go away. The saying is true, “pain is temporary, but pride is forever.”


Strength: Undulating Back Squats

10min HSPU
5min Double Unders
2min Lunges
1min Ring Dips

Score Total Amount of Reps

Happy Halloween! In the spirit of Halloween here’s a video that’s both creepy yet athletic based. (video) And remember stay away from the sugar!


Strength: Back Squat 3-3-3-3-3-3-3

RUN 400m
Squat 40 squats
4 sets; rest 2 mins between

Workout Demo (video)

Yesterday we spoke of fitness in terms of the 10 General Physical Skills. I said that your only as “fit” as proficient/skilled in these skills and that a lack of any of these skills would diminish your fitness level. Another factor we use to define fitness is called “General Physical Prepardness” also known as GPP. It’s being ready for anything and everything. Which is why police officers and military personal take to CrossFit very easily. Duty is dependent on life and death and their capacity to stay alive no matter the situation.

The reason why we vary our workouts everyday, everyweek, and every month is to train GPP. The bingo hopper above is part of the second fitness requirement of CrossFit. “You’re only as fit as capable for anything and everything.” Imagine that instead of numbers coming out of the hopper there where actual physical tasks of all sort….(running, jumping, lifting, picking things up, walking up stairs, lifting bags of groceries, etc.) The claim is that the more physical task that your capable of acheiving the fitter you are. Which is why Coach Glassman famously coined the phrase “train for anything becuase life holds no distinction.”


Strength: Back Squat 5 x 3

On the Minute, every minutes for 20 minutes:
Choose 3 Gymnastics Movements for this rep scheme:





Ring Work

S & C:

AMRAP 20 minutes:
Max Back Squat (Body Weight)
if racked or dropped:
10 Burpees
200m Run



Squat Therapy

Band Work for Shoulders


CrossFit Total

1 Rep Max BackSquat

1 Rep Max Press

1 Rep Max Deadlift