Pause for a second…explode!

Jul 16th, 2013

Category: CrossFit

Pause for a second…explode!

Getting after some sprints

Getting after some sprints

Reminder: Endurance program will be held tonight at 6:30pm in front of Southie Green. Who knows what Brogan has in store but it will be fun and it will get you in shape!

Strength
High Bar Pause Squat
3-3-3-3-3

WOD
4 Rounds
15 Kettlebell Swings (2/1.5)
10 Front Squats (135,95)

Level 2 (115,75) (1.5/1)
Level 1 (95,55) (1.25/26lbs)

DISCUSSION 14 Comments

  1. nick stavros 07/17/2013 at 2:38 am

    Pause Squat – 245 x 3
    WOD – 7:39 Rx

    Killer leg day… I may not be able to walk normally tomorrow.

  2. Kendra 07/17/2013 at 1:38 am

    high bar pause squat: 95×3, 105×2 (110×1) (thighs on fire from deck of cards workout last night)
    WOD: 11:52, 65#, 1p

  3. nicole dholakia 07/17/2013 at 1:33 am

    High bar pause squat: 120, took it really easy on these, could have and should have gone a little harder.
    WOD: 10:05 Rx

  4. Nick D'Ascensao 07/17/2013 at 1:07 am

    Pause Squat – 215
    WOD: 8:44 L2

  5. jason barrow 07/17/2013 at 1:07 am

    Pause Squat: 225×3
    WOD: 11:11 Rx

    Explosive training I like pause squats x infinity more than box squats. With box squats I get so worried: are my shins perpendicular to the floor enough, am I rocking off the box too much, I’m a mental case with those things. With these pause squats I’m comfortable: my normal setup, my normal cues I think about, only difference is hanging out at the bottom until Nick ‘All Day’ D’A counts to 3, easy.

    Brownie vs Stavros was something else tonight.

  6. Mike Brown 07/17/2013 at 12:53 am

    245 * 3 pause squats

    7:44 RX

    Nick “the beast” Stavros took the victory at the end. Smh

  7. Kelly 07/16/2013 at 5:45 pm

    strength: 130# Thanks squat buddy Jackie!
    WOD 7:27 @ 85# and 1.25
    Felt my front squat form get crappier as this went on.

  8. Jacqueline Doyle 07/16/2013 at 2:25 pm

    Hanging with the AM crew today 6:30
    Strength:130×3 – could’ve pushed 135 but wanted to save my legs somewhat
    WOD: 10:55 with 85# and 1.25 pood KB – front squats proved to be harder than expected, slowed me down significantly
    Kelly was killin it this morning!

  9. sammy belton 07/16/2013 at 12:47 pm

    6AM
    Strength 95×3 Kept the same weight for all 5 sets focusing on techinque. Coaches were great on the platform this morning.
    WOD: 10:00 something 75 on bar, 1 pood bell. First time with the American style swing. Very different feel from the hardstyle swing.

  10. Guest 07/16/2013 at 12:25 am

    Great WOD to start the week – I was dreading it, but I actually really enjoyed it. First rope climb tonight!
    WOD – 25:15.
    Great to be a part of Coach Dale’s first class!