Wednesday 140326

Back Squat 5-5-5-5-5

Back Squat 2-2-2-2-2


30 sec work, 30 sec rest
6 rounds for a total of 30 min
Row for cal
Knees to elbow
Thrusters (45/33)
Hand release push-ups

(Photo credit: Lisa Haefner)

4 things astronauts can teach you about a good night’s sleep
Rich Froning 14.4 (video)
Backstage pass: Open Workout 14.4
Over a kilo of plant foods daily
Meet the supertaskers

Here’s what’s on tap for Thursday’s classes:

10-Minute AMRAP:
7 Dips
7 Cleans (95#/65#)

10-Minute AMRAP:
7 Ring Dips
7 Cleans (135#/95#)


A. Power Snatch 1-1-1-1-1
B. Clean Pulls with Pause 3-3-3-3-3
C. Pendlay Rows 6-6-6


  • Jenny

    Wahhh no links! What am I supposed to read while I drink my coffee?! 😉

    • Allison Bojarski

      Jenny, sorry for the delay (due to technical difficulties with my computer last night) but the links are up now. Glad to know you like ’em! 🙂

      • Jenny

        I do! Thanks 🙂

  • AndyK

    A: (5×5) – 224, 235, 245, 255 (pr), 235

    Great job by Diane this morning knocking out 2 sets of 5 at 203!

  • Patrick

    5×2: 275-285-295-305-275

  • Tim

    5×2: 225, 245, 255 (pr), 255, 255

  • Christina Berry

    7:20AM Endurance WOD: 364. A good push, but a little dissapointed with the outcome – tomorrow we rest. I think.

  • Russ Kempf

    Pubic pain got you down? Buy these and keep grinding on that bar:

    • AndyK

      I’m going to hold out for the Reebok branded ones…

  • Bennett

    5X2: 225 – 235- 245 – 250 – 245

  • Rich J

    BS 5×5:
    tempo 20X0
    225, 235, 245, 255, 275

  • Andreas Kraus

    All-levels/Beginner: 10AM UWS
    Back Squat 5-5-5-5-5

    Thanks for the music Michael 😉

    • Talia

      Yet another PR 🙂

  • Addie B

    BSQ 5X2: 245-265-285-285-295(1) PR (both 2rp and 1rp max)
    Big PR today.

  • Jim S

    back squat x 2:

  • Stan

    Wow everybody is hitting some high numbers on squat. Great job y’all!

  • John E

    back after a week off
    5×5 at 275, 285, 295, 305, 295 (x4, failed on the last rep)

  • Craig Bagno

    Back Squats – 135# across the board. Ouch. But in a good way. Form is getting incrementally better.

  • Brad Hoover

    Huge news you guys: I found Kenny!! For the old 6:45am 26th st crew his current stomping grounds are Kevin’s 6:20pm class. He’s got a fresh new haircut, too.

    Sully’s 5:40pm. Arrived with the intent of keeping it light ahead of Friday, but the bar felt so heavy due to my avoiding/missing heavy back squats during the Open. Sets of 5 at 95-135-185, three sets of 2 at 205. Starting next week I’m getting back into a consistent strength routine. Move that weight.

    • Sully

      Consistent movement is key, nice work on those squats.

  • Jon N.


    Somebody walked out with my brown dress shoes from the 28th Street locker rooms after the 6:00 pm WOD today. They had tan dress socks in them. If you got home and realized you were wearing the wrong shoes and/or socks (or took them home in your gym bag), please bring them back…would be much appreciated!

  • Del

    7:00Pm Experienced, being tall never works to your advantage for squats.

    But put up a PB last night failed once @ 300 but managed to get 2 reps @ 300.