Posts tagged Back Squats

wod

Apr24
2013 86 Comments Written by Ragin Crossfit

Strength:
Backsquat 3-3-2-2-1
(50%-50%-60%-70%-80%)

fast payday loans for every one

Metabolic Conditioning:
-20 Backsquats (185/115)
*Athlete will do 1 rep every 10 seconds. If barbell touches the ground before 20 back squats are complete you will rest.
*IMMEDIATELY AFTER*
-500 M row
-50 burpees
-50 situps
Dudes shredded

Posted in WODS - Tagged Burpees, row, Sit-ups

WOD

Mar04
2013 249 Comments Written by Ragin Crossfit

We will be structuring classes a little different from now on. We will start out with some dynamic stretches (coach Evans great idea), along with either a strength or some skill work followed by a Met-Con.

Strength:
Back Squat- 2×3 @ 60% of 1RM, 2×3 @ 70%, 1×3 @ 80%

Metabolic Conditioning:
21-15-9 reps for time:
-Back Squats (115/85)
-Lateral Burpees over Bar

Ragin CrossFit would like to welcome our newest coach Jonathon Dunbar. Jonathon has been a friend of ours for quite some time now and we are excited to have him join the Ragin family as a coach. Watch out for his Trainer Bio this week on our trainers page.

Posted in WODS - Tagged Burpees

WOD

Mar01
2013 849 Comments Written by Ragin Crossfit

For time:

-50 Back Squats (155/105)
-Each time bar touches ground do 5 Power cleans & 5 Push Jerks
BEFORE

AFTER

Congratulations to Cory Albarado who is our Member of the Month for March!!! Cory has been coming to the gym for a little over 5 months. He is a very hard worker, and really knows how to motivate those around him. Keep up the great work buddy. This is only the beginning.

Here is what Cory has to say about his journey into crossfit…..

“As of today I am down 53 lbs. That’s the same weight of the kettle bell we were swinging this morning. When I first started at the gym I thought I was going to die. The truth is I am prolonging my life and having fun and making friends doing it. I could never do this kind of stuff on my own. Crossfit is not just a workout anymore, for me it is more of a lifestyle”

Posted in WODS

WOD

Jan29
2013 346 Comments Written by Ragin Crossfit

For max load:

Back Squat 1-1-1-1-1
(15 min time cap)
then
amrap in 10 minutes:
-10 Back Squats with Barbell (135/95)
-15 Double Unders
-20 Abmat Situps

2007 CrossFit Games….My how the times have changed!

Posted in WODS - Tagged Double- Unders, Sit-ups

WOD

Dec27
2012 839 Comments Written by Ragin Crossfit

For time:

50 ab mat sit up buy in
3 rounds:
-9 Shoulder 2 OH (155/105)
-7 Lunges w BB on back (155/105) Each leg =1
-5 Back Squats (155/105)
50 ab mat sit up buy out

Congrats Dr. Kevin Karam…..You took 1st place in the ornament contest. Your next month is on us!!!!

Posted in WODS - Tagged Lunges, shoulder 2 overhead, Sit-ups

WoD

Dec03
2012 1,341 Comments Written by Ragin Crossfit

This Christmas season we will be playing a few “Reindeer Games”. By that I mean we will be doing 9 wods named after Santas Transportation. Today we have:

“Dancer”

For time:

-30 Slam Balls
-20 Power Snatches (95/65)
-25 Back Squats (Same weight as Snatch)
-50 Later Jumps over BB
-25 Back Squats (Same weight as Snatch)
-20 Power Snatches (95/65)
-30 Slam Balls

Posted in WODS - Tagged power snatch, slam ball

WoD

Sep21
2012 1,117 Comments Written by Ragin Crossfit

Fort time:

-1000 M Row Buy in
-15 Wallballs (20/16)
-30 Back Squats (115/75)
-15 HR Pushups
-20 Front Squats (SAME)
-15 HR Pushups
-10 OHS (SAME)
-15 Wallballs (20/16)
-800 M Run

Video Posted by Coach Dale

Posted in WODS - Tagged 1000 M Row, Front Squat, OHS, Push-ups, Wallballs

WoD

Aug23
2012 797 Comments Written by Ragin Crossfit

For max load:

Back Squat 3-3-3-3-3
-then-
amREPSap in 5 minutes:
-Bear Complex @ Bodyweight
*1 rep counts as:
-Powerclean
-Front Squat
-Push Press
-Back Squat
-Push Press

Tyson=Supple Leopard

Posted in WODS - Tagged bear complex

WoD

Aug13
2012 2,264 Comments Written by Ragin Crossfit

3 rounds for time:

-10 Powercleans (135/95)
-15 Back Squats (Same as Cleans)
-400 M Run

Erin and Kaelyn showing the guns off at the Red Dress Run. Erin repping the Ragin CrossFit tank. Looking good ladies!!

Posted in WODS - Tagged 400 M Run, Powerclean

WoD

May22
2012 1,556 Comments Written by Ragin Crossfit

2 Rounds for time:

-25 Back Squats (185/115)
-12 Muscle-ups
(Back Squat must be from ground to be completely Rx’d, not from the rack)

Click each image for a larger view.
Congrats to everyone who placed in the top 3 this past weekend at the KPA Team Fitness Challenge.

Posted in WODS - Tagged Muscle-up

May 2013
M	T	W	T	F	S	S
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Posts tagged Back Squats

We will be structuring classes a little different from now on. We will start out with some dynamic stretches (coach Evans great idea), along with either a strength or some skill work followed by a Met-Con.

Strength: Back Squat- 2×3 @ 60% of 1RM, 2×3 @ 70%, 1×3 @ 80%

Metabolic Conditioning: 21-15-9 reps for time: -Back Squats (115/85) -Lateral Burpees over Bar

Ragin CrossFit would like to welcome our newest coach Jonathon Dunbar. Jonathon has been a friend of ours for quite some time now and we are excited to have him join the Ragin family as a coach. Watch out for his Trainer Bio this week on our trainers page.

For time:

-50 Back Squats (155/105) -Each time bar touches ground do 5 Power cleans & 5 Push Jerks BEFORE AFTER

Congratulations to Cory Albarado who is our Member of the Month for March!!! Cory has been coming to the gym for a little over 5 months. He is a very hard worker, and really knows how to motivate those around him. Keep up the great work buddy. This is only the beginning.

Here is what Cory has to say about his journey into crossfit…..

For max load:

Back Squat 1-1-1-1-1 (15 min time cap) then amrap in 10 minutes: -10 Back Squats with Barbell (135/95) -15 Double Unders -20 Abmat Situps

2007 CrossFit Games….My how the times have changed!

For time:

*50 ab mat sit up buy in* 3 rounds: -9 Shoulder 2 OH (155/105) -7 Lunges w BB on back (155/105) Each leg =1 -5 Back Squats (155/105) *50 ab mat sit up buy out*

Congrats Dr. Kevin Karam…..You took 1st place in the ornament contest. Your next month is on us!!!!

This Christmas season we will be playing a few “Reindeer Games”. By that I mean we will be doing 9 wods named after Santas Transportation. Today we have:

“Dancer”

For time:

-30 Slam Balls -20 Power Snatches (95/65) -25 Back Squats (Same weight as Snatch) -50 Later Jumps over BB -25 Back Squats (Same weight as Snatch) -20 Power Snatches (95/65) -30 Slam Balls

Fort time:

-1000 M Row Buy in -15 Wallballs (20/16) -30 Back Squats (115/75) -15 HR Pushups -20 Front Squats (SAME) -15 HR Pushups -10 OHS (SAME) -15 Wallballs (20/16) -800 M Run

Video Posted by Coach Dale

For max load:

Back Squat 3-3-3-3-3 -then- amREPSap in 5 minutes: -Bear Complex @ Bodyweight *1 rep counts as: -Powerclean -Front Squat -Push Press -Back Squat -Push Press

Tyson=Supple Leopard

3 rounds for time:

-10 Powercleans (135/95) -15 Back Squats (Same as Cleans) -400 M Run

Erin and Kaelyn showing the guns off at the Red Dress Run. Erin repping the Ragin CrossFit tank. Looking good ladies!!

2 Rounds for time:

-25 Back Squats (185/115) -12 Muscle-ups (Back Squat must be from ground to be completely Rx’d, not from the rack)

Click each image for a larger view. Congrats to everyone who placed in the top 3 this past weekend at the KPA Team Fitness Challenge.

Member of the Month!!

Ladies ONLY Class!!!

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Strength:
Back Squat- 2×3 @ 60% of 1RM, 2×3 @ 70%, 1×3 @ 80%

Metabolic Conditioning:
21-15-9 reps for time:
-Back Squats (115/85)
-Lateral Burpees over Bar

-50 Back Squats (155/105)
-Each time bar touches ground do 5 Power cleans & 5 Push Jerks
BEFORE

AFTER

Back Squat 1-1-1-1-1
(15 min time cap)
then
amrap in 10 minutes:
-10 Back Squats with Barbell (135/95)
-15 Double Unders
-20 Abmat Situps

50 ab mat sit up buy in
3 rounds:
-9 Shoulder 2 OH (155/105)
-7 Lunges w BB on back (155/105) Each leg =1
-5 Back Squats (155/105)
50 ab mat sit up buy out

-30 Slam Balls
-20 Power Snatches (95/65)
-25 Back Squats (Same weight as Snatch)
-50 Later Jumps over BB
-25 Back Squats (Same weight as Snatch)
-20 Power Snatches (95/65)
-30 Slam Balls

-1000 M Row Buy in
-15 Wallballs (20/16)
-30 Back Squats (115/75)
-15 HR Pushups
-20 Front Squats (SAME)
-15 HR Pushups
-10 OHS (SAME)
-15 Wallballs (20/16)
-800 M Run

Back Squat 3-3-3-3-3
-then-
amREPSap in 5 minutes:
-Bear Complex @ Bodyweight
*1 rep counts as:
-Powerclean
-Front Squat
-Push Press
-Back Squat
-Push Press

-10 Powercleans (135/95)
-15 Back Squats (Same as Cleans)
-400 M Run

-25 Back Squats (185/115)
-12 Muscle-ups
(Back Squat must be from ground to be completely Rx’d, not from the rack)

Click each image for a larger view.
Congrats to everyone who placed in the top 3 this past weekend at the KPA Team Fitness Challenge.

What is Ragin CrossFit?
HUGE Thanks to Alli Roush

Ragin CrossFit
"Harlem Shake"