CrossFit / Fri, Oct 10

Coach Ivan
Oct 10, 2025
1 min read

Pre WOD Strength

5 Sets of 5 Back Squat @ 65% of Max

WOD/Rx

20 MIN AMRAP

7 rounds: 2 min on / 1 min off

40-30-20-10

Calorie Row

Burpees Over-the-Rower

Ab Mat Sit Ups

WOD/Scaled

20 MIN AMRAP

7 rounds: 2 min on / 1 min off

35-25-15-5

Calorie Row

Burpees Over-the-Rower

Ab Mat Sit Ups

Recent Posts

See All

Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean) A) Back Squat 5×4 @ +5–10 lbs from Week 2 (heavier, all reps controlled) B) Hang Power Clean 5×3 Build to a strong, fast set (no misses) C) Bulgarian Split Squat (DB) 3×

CrossFit/ Jan 19th-24th

Martin Luther King Jr. Regular Schedule Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvien

Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean) A) Back Squat 5×5 @ Week 1 weight +5–10 lbs (or +2–3%) B) Hang Power Clean 5×3 Build each set if technique stays clean C) Bulgarian Split Squat (DB) 3×8 each leg Slightl

4 Comments

Rated 0 out of 5 stars.

No ratings yet

Adrian Van Poppel

Oct 11, 2025

225# squats

Shortened to 30/20/10

Nick Vay

Oct 10, 2025

253 Rx

joetorrano

Oct 10, 2025

234 Reps, Rx

Edited

Jonathan Shores

Oct 10, 2025

Changed the workout because triceps are shot

40-30-20-10

Cals on Row

DU’s

Sit Ups

13:23