Harness The Power – Use It For Good

September 4, 2013
By : Retta

Warm Up
Run 400m
25 back extensions
20 barbell jumping squats

Strength
1. Box Squat
3-2-1-1-1-2-3

2. Back Rack Lunges – 3×8 – 4 on each leg alternating legs

3. Barbell Jumping Squats – 1×10, 1×8, 1×6

WOD – 10 minute cap
15-12-9
Thrusters
Front Rack Lunges (reps split between both legs)

Games (135/95)
Regional (115/80)
Open (95/65)

* This workout should be fast. Do not drop the bar, 3 burpees each time you put it down. Penalty is assessed immediately during the WOD each time the bar is dropped*

37 Comments

Andrea

09/05/2013 @ 12:54 pm

lunges- 165
wod- 6:16 games 15 burps
Andrea

09/05/2013 @ 12:54 pm

lunges- 165
wod- 6:16 games 15 burps
Manny Rodriguez

09/05/2013 @ 11:56 am

Warm up done 275/135/ 9:52 open and a bunch of burpees lol
Manny Rodriguez

09/05/2013 @ 11:56 am

Warm up done 275/135/ 9:52 open and a bunch of burpees lol
Matt H

09/05/2013 @ 1:15 am

My first post! Box squat 305×2, lunges up to 205, squat jumps up to 135, WOD 5:44 games but I did 18 burpees
- Goose
  
  09/05/2013 @ 1:26 am
  
  Bro is a beast!
Matt H

09/05/2013 @ 1:15 am

My first post! Box squat 305×2, lunges up to 205, squat jumps up to 135, WOD 5:44 games but I did 18 burpees
- Goose
  
  09/05/2013 @ 1:26 am
  
  Bro is a beast!
matt

09/05/2013 @ 12:49 am

HBBS box: up to 315×2. proper form makes this a tad tougher…
Lunges: up to 185×8
Jumpers: No time
WOD: 8:40 games.

this one wrecked me. way out over my skis weight wise but glad i did it….
- matt
  
  09/05/2013 @ 12:49 am
  
  24 burpees
matt

09/05/2013 @ 12:49 am

HBBS box: up to 315×2. proper form makes this a tad tougher…
Lunges: up to 185×8
Jumpers: No time
WOD: 8:40 games.

this one wrecked me. way out over my skis weight wise but glad i did it….
Erica

09/04/2013 @ 11:38 pm

Box squats: 225
Lunges: 135
Jumping squats: 135
WOD: 6:33 @ regionals, dropped 3 times
Erica

09/04/2013 @ 11:38 pm

Box squats: 225
Lunges: 135
Jumping squats: 135
WOD: 6:33 @ regionals, dropped 3 times
Michael McGuire

09/04/2013 @ 10:52 pm

Box squats: up to 335#
Lunges: up to 175#
Jumping squats: 135#

WOD: 6:[email protected]
15 burpees
Michael McGuire

09/04/2013 @ 10:52 pm

Box squats: up to 335#
Lunges: up to 175#
Jumping squats: 135#

WOD: 6:[email protected]
15 burpees
Wheeler

09/04/2013 @ 9:55 pm

Box squats: 185
Lunges: 125
Jumping squats: 95
WOD: 5:24 @ open. Dropped once, after the set of 12 lunges
Wheeler

09/04/2013 @ 9:55 pm

Box squats: 185
Lunges: 125
Jumping squats: 95
WOD: 5:24 @ open. Dropped once, after the set of 12 lunges
Biscoe

09/04/2013 @ 8:51 pm

box squats: 3×315 / 2×335 / 1×355 / 1×365 / 1×375 / 2×345 / 3×325
lunges: 135#
jumping squats: 105#
wod: 7:47 i think @ open

the quadz were on swollllllllll
Biscoe

09/04/2013 @ 8:51 pm

box squats: 3×315 / 2×335 / 1×355 / 1×365 / 1×375 / 2×345 / 3×325
lunges: 135#
jumping squats: 105#
wod: 7:47 i think @ open

the quadz were on swollllllllll
Petra

09/04/2013 @ 5:32 pm

Box squats: 155#
Lunges: 115#
Jumping squats: 85#
WOD: 4:45 @ open. Dropped once, after the set of 12 lunges
Petra

09/04/2013 @ 5:32 pm

Box squats: 155#
Lunges: 115#
Jumping squats: 85#
WOD: 4:45 @ open. Dropped once, after the set of 12 lunges
Alden

09/04/2013 @ 1:56 pm

Box Squats
3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
Lunges 8×145/155/165
JumpSq 75/95/115

WOD: 6:06 @ open way harder than I thought
Alden

09/04/2013 @ 1:56 pm

Box Squats
3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
Lunges 8×145/155/165
JumpSq 75/95/115

WOD: 6:06 @ open way harder than I thought
dudley

09/04/2013 @ 1:33 pm

BS: 205,225,235,245,250(F),235,215; Lunge: 145,155,165,175; JS: 75,95,115; WOD: 8:56 regional, burp city. Need to work on not getting stuck at bottom of my back squats.
- crossfitsouthie
  
  09/04/2013 @ 11:07 pm
  
  more box squats
dudley

09/04/2013 @ 1:33 pm

BS: 205,225,235,245,250(F),235,215; Lunge: 145,155,165,175; JS: 75,95,115; WOD: 8:56 regional, burp city. Need to work on not getting stuck at bottom of my back squats.
- crossfitsouthie
  
  09/04/2013 @ 11:07 pm
  
  more box squats
depriz

09/04/2013 @ 1:23 pm

Box Squats
3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
Lunges 8×145/155/165
JumpSq 75/95/115 went light
WOD @ Regionals 8:00 even dropped 6 times….burpees during wod.

Dropped after 15 Thruster,
after 15 lunges,
after rep 6 thruster,
after rep 12 thruster
after 12 lunges
after 8 thrusters…. finished of 1 thrust and 9 lunges….
depriz

09/04/2013 @ 1:23 pm

Box Squats
3×205/ 2×225/ 1×245/ 1×255/ 1×265/ 2×235/ 3×215
Lunges 8×145/155/165
JumpSq 75/95/115 went light
WOD @ Regionals 8:00 even dropped 6 times….burpees during wod.

Dropped after 15 Thruster,
after 15 lunges,
after rep 6 thruster,
after rep 12 thruster
after 12 lunges
after 8 thrusters…. finished of 1 thrust and 9 lunges….
Andrea

09/04/2013 @ 1:11 pm

Doing this workout tomorrow if anyone is interested in joining..
- Alden
  
  09/04/2013 @ 1:53 pm
  
  yea, would love to do this again…I may do it at 225#
  - Alec
    
    09/04/2013 @ 6:32 pm
    
    Alden is confused with his units of measure, he meant ounces. Sort of like confusing feet with inches…
    http://m.youtube.com/watch?v=rTZXp0dSzTw
Andrea

09/04/2013 @ 1:11 pm

Doing this workout tomorrow if anyone is interested in joining..
- Alden
  
  09/04/2013 @ 1:53 pm
  
  yea, would love to do this again…I may do it at 225#
  - Alec
    
    09/04/2013 @ 6:32 pm
    
    Alden is confused with his units of measure, he meant ounces. Sort of like confusing feet with inches…
    http://m.youtube.com/watch?v=rTZXp0dSzTw
Kara

09/04/2013 @ 12:32 pm

squats: 160#
lunges: 115#
jumping squats: 85#
wod: 6:25 @ open, dropped bar 3x, 9 burpees
it was a lot harder to hold on to the barbell than I thought.
Kara

09/04/2013 @ 12:32 pm

squats: 160#
lunges: 115#
jumping squats: 85#
wod: 6:25 @ open, dropped bar 3x, 9 burpees
it was a lot harder to hold on to the barbell than I thought.