Back Squat 5×3


Three rounds for time of:
Run 800 meters
Rest 2 minutes

May “COOL” Board

***Make some goals for yourself for May

–  Taylor – WOD with 95# Power Cleans
–  Leann – WOD with 95# Power Cleans
–  Amber – WOD with 95# Power Cleans
–  Travis – WOD with 315# Deadlifts (like a BOSS!)
–  Jeremy – 1st Rope Climb
–  Bobby – 205# Snatch
–  Justin – 215# Jerk
–  Billy – 180# Snatch
–  Jim M. – 3:57 Fran

–  Mike C. – 1st Muscle Up!!!

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21 Responses to 5/9/12

  1. Todd says:

    Today’s WOD of 5×3 back squats: 205,225,235,245,255. Really worked on depth of squat.

    And then 800 m. runs (3 with 2 minute rests): 13:22 total.

  2. Travis B says:

    Today’s WOD


    Not sure I got deep enough on the squats. Didn’t feel like I did. Need work on that with the heavier weights.

    800m run and rests

    Worked on some very light overhead squats. I don’t think I have done them since I started. 65#, really went for depth of squat.


  3. Shelley says:

    Those overhead squats looked awesome!

  4. Leann says:

    I think I was dislexic today … I did 3 sets of 5. 125, 130, 135 twice. Kinda where I expected to be.

    Run/rest: 15:06. Anyone who has any running advice I’ll take it. We’ll add running to the list of things I need to work on;)

  5. Jaime says:

    Just wanted to draw attention to this annoucement so there’s no confusion:

    IMPORTANT: Thurs May 17 – Sun May 20 CrossFit 515 will be CLOSED
    (Bobby, Jaime and Team 515 competing at Regionals)

    Note: Please check the website message board if you are interested in working out these dates. Lindsay and Justin will be posting when they will be at the gym working out (baby permitting!)

    Also, we had a BBQ tentatively planned for this Saturday, but since we just had the shower BBQ, we are going to change this from a regionals prep to a regionals celebration BBQ instead (hopefully 🙂 ), so more details to come later, but nothing this Saturday.

  6. Jaime says:

    DB snatch wod with 65# – 6:31
    Then also did 4 in a row with the BIG 70# DB (instead of the make-shift one). Way excited about this…goal is beat my 6:31 time with the 70# at regionals!!

    Then, 800m run wod as rxd- 12:51 (tired and not my fastest, but felt good to run)

    • Michelle says:

      Awesome Jaime!!

      • Kashan says:

        I think this is among the most important ioanrmftion for me. And i am glad reading your article. But want to remark on some general things, The web site style is wonderful, the articles is really nice : D. Good job, cheers

  7. kady says:

    Back squat 5×3:

    then run 800m wod 14:47, wanted to beat 15 min, so proud of that, but i don’t love running 🙂

  8. Susan Katelman says:

    Three shout-outs today at 8:30 class;
    Diane for 800 m. run wod..you have come a long way!
    Shelley and Jaime for great cues with the back squats and all of their encouragement
    Meghan for cheerleading me and our group on
    515 works and is a whole lotta good times!

  9. Shelley says:

    5×3 backsquats – 105,115,125,135,145
    It was fun sharing the rack with you Meghan 🙂

    Then the dreaded 800m running WOD – 15:41
    (have I ever said that I do not like running ; I’m sure just a time or two)

  10. Adam S says:

    Back squats 5×3 — 225,245,275,295,275

    Run/Rest WOD — 12:17

  11. Meghan says:

    Morning did Backsquat -135×3 got 145×1

    Then did hang cleans and got 125#!!! Which I am pretty happy with, 135# is my May goal.

    Then running WOD 14:41 but I rested 3 min instead of 2 so it doesn’t really count.

    Evening did 3 Rounds: 500m row, 20 wallballs (14#), 20 KB swings (35#)- 13:34 Thanks for going with me Z:)

    Great day at 515 and getting VERY excited for Regionals!

    • Shelley says:

      13:34, really? Funny but that was my time yesterday on it. Wish we would have have gone head to head ….. or maybe not. That WOD was terrible.

      • Meghan McCoy says:

        Ha I saw that Shelley, like I said this morning I am just trying to keep up with the fittest on earth:)

  12. Mindy says:

    Back squat 5×3 115-135-145-155-165

    Run/rest 13:16

  13. Michelle says:

    This am worked on snatches, got a couple good ones at 115#
    Then did the 800m run WOD 16:16 but like Meghan, I rested 3min in between each run on accident!

    Tonight practiced partner Diane w/ Tara, not sure of time but glad we got to do that one!

  14. Lindsay says:

    3 rounds of 500m row, 20 wallballs (14#), 20 KBS (35#) – 16:02. Could tell that would be a horrible one at full speed! And I still hate rowing, but I’m excited for it to feel less awkward when I don’t have this huge belly.

    Thanks for counting and cheering on my last round, Meghan!

  15. Jitu says:

    Thanks guys, been outta town gonna be ready to pump it out after the 1st, things r too dang srqlrueiy these days, miss wod-ing!