Back on Track

Wednesday 070516
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Also please note the STEVE COTTER KETTLEBELL WORKSHOP will be held at Fighthouse
122 West 27th Street, 2nd floor
(212) 807-9202
There are still spots left. Steve Cotter is THE MAN!!! Check out the videos.


  • juan g.

    Im gonna have to hydrate for this one.

  • Allison? Allie? A2?

    Tommorrow was supposed to be my off day but I need to work on my booty! I need to do some lunges and squats. I plan on complaining through the entire workout,

  • alex

    A2, complaining is my job, its what I do best at Crossfit! 🙂

  • Kevin

    That was quite a warmup today Keith! Thanks
    Todays WOD

  • Brett_nyc

    The squats killed me. Most was 20 unbroken…
    nice kevin

  • Kim

    WOD – 13ish.
    Thanks, Keith

  • Ewen

    Back in the saddle after 10 days off, with a scraped left knee and ankle that wouldn’t let me go down as far as I should.
    7:55 with jump half-squats the first round (That got old pretty fast), half-assed squats the second and third, and semi-decent lunges throughout. Thought I paced myself well, and yet I felt like puking 10 minutes later. It sure feels “great” to be back!

  • Allison? Allie? A2?

    How much weight for the squats and lunges? What kind of back extensions?

  • Ewen

    Bodyweight only squats and lunges. Back extensions are replaced by supermans.

  • sarena

    Workout at home:
    CFWU X2 (sub jumping ring dips),row 2.5 min, 50x jumprope
    10-10# 1 arm lunges, R/L
    10-10# 1 arm swings R/L
    10-8 kg DB SP
    x3 forgot timer!gotta buy myself heavier weights for @home:)
    cool off w/
    25 abmat situps
    25 abmay baxk xtensions
    25 jumping pullups

  • Allison? Allie? A2?

    10:02 oh yeah

  • alex

    I keep hearing Josh’s voice saying “ass back, back that ass up” oye I am doomed!

  • Moon

    Something in my lower back had me pulling up lamer than a racehorse on the squats. When I asked Josh what I could do to help me in this area in the future. With the wisdom of a Zen Master, he offered the following koan: “More of this.”
    At that moment, Moon was enlightened.

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