No Balls

Since we don’t have rowers or dynamax balls for tomorrow’s workout, I’ve decided to come up with something “fun” for us to do instead.
Back Squat bodyweight, 15 reps
Front Squat 3/4 bodyweight, 15 reps
Overhead Squat 1/2 bodyweight, 15 reps
Try to complete in as few sets as possible. Scale as necessary.
Post bodyweight and results to comments.
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” ‚Äì Vincent Lombardi


  • juan gonzalez

    AMRAP in 12 min
    9 deadlifts
    12 thrusters
    15 burpee box jumps
    2 rounds and 10th burpee box jump
    @ 85lbs

  • Justin

    AMRAP 12 mins
    9 deads
    12 thrusters
    15 burp. box jumps
    3 rounds plus 3 deads @ 95lbs… Thought I might meet pukie tonight… Tommorrow looks fun indeed.

  • Brett_nyc

    what’s AMRAP?

  • juan g.

    as many rounds as possible.

  • 6 hours of sleep and doing heavy back squats yesterday perhaps did not help me much with today’s effort:
    body weight: 140#
    140# back squats: 5, 5, 5
    105# front squats: 5, 5, 5
    70# wasn’t happening for overheads, so:
    55# overhead squats: 4 (almost dropped bar), 11
    wish I’d gone heavier than 55# on the OHS’s, but definitely couldn’t handle 70#.

  • Kim

    WOD: 3 rounds: 1 min each of lunges, box jumps, rest.
    Thanks Keith.

  • Avery

    Hmm. Only 5 hours sleep last night, so I am pretty happy with this morning’s WOD.
    Body weight: 135#
    135# back squats: 9/6
    95# front squats: 15
    65# wasn’t happening for overheads, so:
    55# overhead squats: 15
    Wish I could have pressed more weight over my head to get the 65#, but that wasn’t going to happen this morning. Probably could go heavier on front squats next time, also.

  • Sean

    I want to try out my first CrossFit class tomorrow. Would the on-ramp class at 6pm Thursday be the class that I should go to?

  • michelle

    Allison and Avery-that is awesome. I barely made it through 3 rounds of 5 today at 135.

  • sarena

    Wow–you all did awesome. This one looks llike a great WOD. Oh well–its my rest day and I am enjoying it!

  • Sean, yes, you should definitely try an on-ramp class for your first CrossFit class. And welcome!

  • Dan O

    I have a feeling my legs are going to hurt tomorrow.
    Back Squat 225# 10,5
    Front Squat 165# 11,4
    OH Squat 95# 5,4,4,2 (weak sauce)

  • Justin

    Back Squat: 235lbs. 7, 8
    Front Squat: 175 lbs. 8, 7
    OHS: 135 lbs. 15
    Well, at least my back isnt sore now that my legs are fried…

  • Adam

    Back Squat: 216.5 x 15
    Front Squat: 165 x 15 (a little more than 3/4 but I didn’t feel like screwing around with the weights)
    OHS: 108.25 x 15
    Followed that up with weighted (45 lb ) tabata squats because Josh thought it would be a good idea; I scored a 9.

  • A2

    I’m 115lbs
    11/4 back & front squats
    I hurt my shoulder so couldn’t do the OHS
    so Mike had me do tabata squats instead. I had no idea how much they suck but I scored a 15 woo hoo!
    Going down the stairs was not easy..

  • sarena

    Justin–how’s it going with the zone??

  • A2

    I signed up for the cert in November. Who needs a roomie for the weekend??

  • sarena

    Me A2??
    Did anyone see this on the main CF msg boards–great workout?? courtesy of Connie M.
    200 meter run
    100 meter walking lunges
    50 sit-ups
    25 pull-ups
    25 push-ups
    50 back extentions
    100 walking lunges
    200 meter run
    2 rounds for time. one minute rest between rounds. your score is the time difference between round 1 and round 2. goal is to decrease that number every time you do the workout.
    i dont know anyone who likes brussel sprouts.

  • Justin

    I love brussel sprouts, and they are a main staple of zone that is going ok…The real test will be in 2 weeks, lol.

  • michelle

    if cheetos are a main staple of the zone i might just try it.

  • Dan O

    Impressive as always. Get some on Friday! Have a great break if I don’t see you.

  • Kevin

    Nice work everyone. I need to work on my squats but that wasnt happening after doing the Weighted pullup bodyweight OHS I did a day late. I would have done todays squat WOD then had to bartend all day and night. uh…no

  • 070531
    Today’s WOD
    10 rounds for time:
    10 Knees to Elbows
    10 Good mornings 45#
    10 Pushups

  • today’s workout: 18 minutes, 54 seconds. pretty happy with that, as I was at 9:30 half way through the sets.
    A2, i’m in for pittsburgh too–I’ve put down my deposit.

  • Moon

    185# (2 sets) back squats
    140# (2 sets) front squats
    95# (2 sets) overhead squats. Whoa those are tricky to control.
    Not quite BW – but I am certain that my rising abilities and falling BW are on a collision course to harmony.

  • 135# x 15
    105# x 15
    75# x 15
    All single sets. Helps to be light.
    Also, next time I come up with something as dumb as weighted Tabatas, can someone please veto the suggestion for our collective good?

  • Paul S

    I plan on encouraging you to combine your two best tabata ideas to date, vodka shot tabatas and weighted tabatas. Go get some!

  • Moon

    Paul S – I will assume that our rests for such a Tabata Torture routine will be in the down position.

  • Jeff

    Would that be the (face) down (in a puddle of your own vomit) position?

  • send yr email addresses to dammit (at) dammit dot com to get on the mailing list for the proposed saturday afternoon fight club.

  • Justin

    Ok sending my email… Should I be afraid??

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