CrossFit Florian

50 Central St - Norwood, MA 02062

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Wednesday

October 18, 2011 by Beau

IMG_0103Krissy

Back Squat

5-5-5
10-12 reps @ 75% of your last 5 rep set
 

 The 3 sets of 5 will be heavy working sets, not necessarily ending with a 5 rep max.  There will be a percentage chart on hand to calculate 75% of your last 5 rep set completed.

 

AMRAP-8

50 foot single KB Lunge
30 Second  Plank
 
Kettlebell weight is athlete’s choice
 
 

 IMG_0100Jim C

Filed Under: Uncategorized

Comments

  1. Bill says

    October 18, 2011 at 9:45 pm

    Hey Jim, what’s the “C” stand for? Chalk???

  2. Domenic says

    October 19, 2011 at 11:42 am

    News article at Fox News about functional fitness and crossfit. (WFS) http://www.foxnews.com/health/2011/10/18/test-your-endurance-more-men-competing-in-extreme-races/

    • Beau says

      October 19, 2011 at 6:16 pm

      It’s the truth. We (middle aged guys) are going to take shit over. 40 is the new 20. NO jk…Malcomb

      • Bill says

        October 19, 2011 at 10:22 pm

        I’ll be 40 soon.

  3. Krissy says

    October 19, 2011 at 7:56 pm

    Great job 6pm class! Way to go rachel with the back squats!
    #135 Back Squat
    WOD Used #35. 7 rounds + 50ft.

  4. ChrisW says

    October 19, 2011 at 8:54 pm

    First workout at CF Florian today with the noon crew. Pumped to be back at it and part of the CFF community.

    • Bill says

      October 19, 2011 at 10:26 pm

      Glad to have you Chris. Welcome back!

  5. Bill says

    October 19, 2011 at 10:26 pm

    Good job 6pm crew. Solid looking squats. J.R. ice that knee…

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