Hammered & Chiseled


Burt During WOD 1 of Hammer & Chisel

 WOD 11/14/11

Back Squat 5-5-5-5-5 (all sets at 75% of your 1 rep max)
Rest no more than 2 minutes between sets


2 Rounds
400m Run
30 Kettlebell Swings (53#/35#)
30 Jumping Lunges (total, not per leg)
30 Wallball (20#/14#)
50 Double Unders


We won’t be having our stretching class this Saturday at 9am but we will have our 10 and 11am classes.

We will be closed November 24&25. On Wednesday November 23 we won’t have a 6pm or 7pm class. Classes will resume normally on Saturday.

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Showing 16 comments
  • Sheree Pierce

    I haven’t maxed out back squats since March and it was 128. Today I did 95# for 2 sets then could just hear KP saying, “Mom, you couldn’t add 5 more pounds to make it an even 100?” so I added 2.5’s for the last 3 sets. Just about right.
    22:30 on the wod RXing everything but the doubleunders. (150 sgls)
    This one left me in a puddle! Like!

  • fara

    Awesome pic Burt!

    155# on back squats
    21:26 RX’d except doubleunders….150 singles and they were kicking my butt. Kept tripping on the dang rope….urggg! Wallballs were the worst!

  • Jim M

    185# on back squats
    16.14 45#kb 14#wall balls 150 singles this one is a tough one. Good job 6.00 AM

  • Sheree Pierce

    Forgot to mention Fara’s badassery today! 155# backsquat!!!!!

  • Cody

    245# for squats, 20# med ball, single unders… 18:13 time

  • carrie

    i get to post on the CFB page…woo hoo!

    85# back squat
    17:33 (35# KB, 10# WB, 150 singles) jumping lunges are the devil.

  • Cassi

    110# back squat. 9:58 1/2 of ecerythig because it hurts to be alive today!!!

  • Scott

    14:18. (45# KB, 20# MB). Not as fast as Jeremy this morning, but I’ll get there. Still doing 150 singles too. Need to change that to double-unders.

  • JeremyWF

    I am pretty sure Scott ran the first 400 in about 60 seconds. I better start getting better so Scott does not catch up.

  • JeremyWF

    Now that I think about it. I think he did both of his 400m runs that fast.

  • Sheree Pierce

    Y’all BOTH were done by the time I got in from my 2nd 400!!

  • Heather

    Nice pic Burt!

  • CA

    185 back squat, 195 for final set.
    13:46 Rx

  • Jaywes23

    185# on squats
    14:56 RX
    Nicely done CA

  • Stephanie


    18:13 (30#kb and goblet squats instead of wallballs, stupid shoulder)

  • Dena

    15:48(RX) with a 45lb KB. 155lb squats. Lunge jumps suck!

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