Good Day to PR


WOD 11/14/12

Back Squat 5-5-3-3-1-1-1  Start at 70% of your 1 rep max and add weight every set. Try to work up to a new one rep max


5 Rounds:

10 Goblet Squats (55/35)

15 KB Swings (55/35)

10 Step-Ups to a 20” Box with bar on back(95/65)


Step ups are 5 on each leg.

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Showing 15 comments
  • Sheree Pierce

    When Kara said “under 10 would be good,” I figured on 15 for me. 14:07.
    Step-ups with weight (even just 16″/35#) were harder than I expected. But as I did them I realized that when I started at CFB, I did EVERYTHING with that extra 35# (and more.)

  • Elyse

    200# 1RM back squat!! I think it was a 10# PR. My goal was to hit 200 before the end of the year.

    12:20-something on the WOD. RX.

  • Allie

    You killed it Elyse!

    I couldn’t max out because of my knee but did 8:51 RX on the WOD.

  • Krystal

    158# back squat
    9:58 RX
    this workout kills the low back.

  • Danielle H

    I would love to PR on back squats today…would thrill me since I haven’t in awhile. This WOD looks fun today.

  • Clint

    Missed twice on my old PR. DNF on the metcon, my lower back locked up towards the end of round 3 and that was all she wrote.

  • Braxton

    290# on Back Squat (5# PR)
    12:28 RX this was definitely a lower back killer.

  • Scott

    305 lbs. Back Squat (5# PR, so I’ll take it). 14:30 RX on the WOD. Feeling slow lately, but I know I’m doing too many extra workouts outside of CFB too; so I’ll justify my slow times with that. At least I’m glad I RX’d it.

  • Grant

    No PR today. 8:02 Rx on the wod.

  • Jj

    Well I got 280 up but was parallel so no pr:( thanks Neal for standards.

    The wod was unbroken and right to the kettle bell with no drops. And unbroken step ups. But some how I’m six min slower on step ups apparently lol. 13:10 rx

  • Jason

    Had to do Russian swings on behalf of my shoulder. Clint I’m glad you posted that, my lower back got really tight too. 11:53 @ 70/53# for the swings.

  • Danielle

    220# on back squat. 5# off my old PR. Meals are important FYI! Lol. 12:20rx on wod

  • Greg

    13:[email protected]# Russian swings. Right there with Jason on the shoulder thing.

  • Ann

    Today was a better day for me at the box. I am having to take it one day at a time.

  • Neal

    340# back squat, 5 pound PR!

    9:53 RX on the metcon…. my lower back was TRASHED after that workout. Haven’t felt that in a long time.

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