235, 255, 265, 275, 285

7 reps and 8 reps with 87.5kg

55-65-70-75-80 kg

M/33/5'7"/220lbs

Back Squats 225lbs 5x3

Just did a heavy set today. Probs around 80%. EASY redo soon.

60 yo w m 5’5” 140 lbs

Beginner Option

5x5 Below Parallel 135lbs

M/ 31y / 94 kg
110/120/130/140/150 kg

3 with 80kg, 3 with 85kg, 3 with 87.5kg, 4 with 87.5kg and 5 with 87.5kg.

205-225-255-275-300lbs.

For load:
Back squat
3-3-3-3-3
132lb-154lb-198lb-220lb-229lb

M/40/88kg/6’
110/110/110/110/110

M/38/6’/172#

275/285/290/285/280

Christus surrexit!

BS
220-242-264-286-308
BP
132-176-198-210-242

in kg
90-100-110-115-120 (last set above parallel)

Getting back at it, so I rested less and went for consistency at 245-245-245-245-195 high bar back squat yesterday. 17m total: 7m to build up, 10m to lift. 

Form started to suffer and so did my hammy’s ow! 

176cm/176lbs/44.99yo

225-255-275-290-300(F- 1 rep).

230403: 225-250-270-285-310

Not a PR day. Couldn’t get there.

Athlete 1
63” 170lb

Rx’d

For Load: Back Squat
3-3-3-3-3

Score:
235lb

225-255-275-285-300

125, 135, 140, 145, 150 lbs.

Beginner
50-55-55-55-55 kg

60-70-80-90-100F(1)

JV: 155/175/185/205/225 lbs

225
245
255
265
275

3x135-3x225-3x275-3x315-3x365

RXd at the Y in the a.m.

185-225-245-265-275 (PR)-275-225-225-225

90-90-90-100-100 kg

SCALED Dumbbell 15 Kg
 17.5kg
 22.5kg
 55LB
I really liked this wod because it shows how much you can work with and also strengthens and discovers new weights that you didn't know. I love training with the CrossFit Games app.

5x5 @275

m/42/215

240402 - 225,255,275,295,315
231121- 225,245,265,285,305,315(x1)
230403 - 225, 255, 275, 295, 310
son(16)
240402 - 185,225,255,285(f) he wasn't fresh
231121 - 135,145,155,185,205,225,275,305
230403 - 155,175,195,215,225

90-110-120-130-140(1rep-fail) kg.

225-315-325-335-345

Beginner: 95-155lbs. 1k run 5:18

135, 155, 175  185,  200
Sets of 3

5-5-5-5-5
70-75-80-85-90 kg

135-155-175-190-200

For load:
Back squat
3-3-3-3-3
115lbs, 135, 155, 185, 205

225-230-235-240-245

205/205/215/225/235
m/54/175
These are better than the last
compare to's and I think my pr is 245# back
in 2013.
Pretty happy.

225#/245#/250#/255#/265#

Pistol squats @ 20 Kg DB
A couple of amrap sets of back squats with 20 Kg DB, and 20 Kg DBs Front Squats

37 / M / 5'9" / 140lbs

Limited equipment, so
Dumbbells front squats 10-10-10-10-10

50lbs

195, 195, 205, 225, 235

5x5
50-60-60-60-60 (kg)

Male 41 Rx
295, 315, 315, 315, 315

5x3
185-205-225-235-245

Female beginner

45, 50, 55, 60, 55

5 reps each with the exception of 60#. Failed on fifth rep. Went back down successfully to 55. 

Male, 31, beginner

I did this workout (my first ever WoD) on a Smith machine because I'm not yet flexible enough to perform a squat using a free barbell. In terms of the plates added to the bar, the weights I did for 5x5 reps were as follows:

In KG (I'm British): 20/30/40/45/50
In lb: 44/66/88/99/110

Back squat. 5 sets, 3 reps each set. 
185-195-205-215-225
m/42/170 lbs

Male , 31

40 Kg
50 Kg
70 Kg
80 Kg
90 Kg

Knee/shoulder issues, no rack, etc., make this a N/G with a heavy load-
Mobility practice for depth & form:
PVC only for depth/mobility then,
Back Squats to 14 inch box, 15# training bar, 45# DBs, 55# unloaded barbell 10 reps, 3 rounds each
Hack squats: 55, 65,75# barbell -5 each
Finished with Bulgarian split squats @ 45# DBs-3 sets 6 reps each

M 50yo/180cm/75kg

80/85/90/95/100 kg

Modified to 5-10 reps each weight
135-155-185-205-225-185-135#

Focus was on technique and depth, with pause at the bottom.  Knees were feeling pretty rough so didn't load as much as intended today.

M-42/178cm/76kg

104 kgX3;
106 kgX3;
106 kgX3;
106 kgX3;
108 kgX3;
Rec:3/4’ beetwen set

M 41
225#x3
245#x3
265#x3
285#x3
305#x2

70, 80, 83, 85, 90kg 

Female 40 

105-115-125-130-135 lbs 
47-52-56-59-61 kg 

Pandemic and lower back issues kept me from lifting heavy for about four years… had no idea where I would be. Very happy with this! 

m49/180/77kg
5x4reps
50kg
60kg
70kg
70kg
80kg

190-200-210-215-220 lbs
last time 175~205
Every set felt very stable. Probably could get a lot heavier. Working home & alone makes me nervous about limits.

135
155
185
190
195

155-175-195-215-215

95x5, 95x5, 105x5, 105x5, 105x5, 115x5, 115x5

60,70,80,90,90 (KG)

135-185-205-235-255-285 

10
20
40
130
180

M/49/6'2"/185#

14" box squats with hip circle band above knees
155/170/185/200/215#

Back squat
5-5-5-5-5
75x3,95x5,105x5,115x5,135x5

M- 53/ 5'7 / 210 
Intermediate athlete 
295,315,335,355,375

265, 315, 345, 375, 405

as Rxd. 

45 years old 

185-185-185-205-205lbs

205-215-224-230-215

Men, 37, 83kg 169cm

3 Reps - 100 kg

3 Reps - 110 kg

3 Reps - 115 kg

3 Reps - 120 kg

3 Reps - 125 kg

3 Reps - 130 kg PB

was really looking forward to a strength day! So this wod was just awesome!! 

In kg  122.5-127.5-132.5-137.5-140.0
In lbs 270-280-290-300-308

hit a 5kg/10lbs PR
Compare to  230403: 120-125-130-132-135 

225-255-275-285-300#

1英里跑，6：30 休息3分钟；后蹲 60次60kg 40次40kg 10分50秒 休息3分钟；农夫行走 双哑铃40磅 1 分钟手腕损伤休息  28：42：44

Globo wod: If you have a bar, plates, and a squat rack or rig you're good to go.  If you're going for a 3rm on the last set of squats use spotter arms/pins, a spotter, or be familiar with bailing out from a back squat safely (Bumpers only for the last one).  If you only have a Smith machine today let's load that up (I know, but some are on cruise ships, Planet Fitness or hotel gyms, so this gives them an option).  Finish with some unilateral leg work. Dumbbells sub: If you are proficient in pistol squats let's work up to a heavy 3 alternating (6 reps total, 3 each leg).  If you're still working on pistols let's do heavy dumbbell bulgarian split squats, working up to a heavy 3 each side, alternating after each set. On either of these if you max the available dumbbells do AMRAP sets.

5 sets of 3 Back Squats;
40kg
50kg
60kg
70kg 1 rep
63kg
65kg/165lb

Champions Club Scaling Notes

RANT
Nothing to rant about

SCALING QUESTIONS
Is a 3 rep max back squat day a benchmark test for you or is it a practice/training day to work on stamina and strength?
Is 3 reps going to be a good number for me, or am I feeling like a 1 rep max might happen?
Do I want to be strict about the number of sets I do or would it be better to allow for some flexibility?
What is the girl in the picture's favorite Wu Tang Clan member?
Keep heavy weight across the board or start lighter and go for a 3-rep max?
Is my body or brain telling me that I need lighter weight and more than 3 reps each set?

NEW TO CROSSFIT SCALE
Same format, just do like 10+ reps per set

Happened to be doing a 5x4 today! Did all sets with 220KG/485LB. Felt pretty tired but happy to get through it.