Category Archives: Squat

Another MetCon

TitanFit WO

50 Squats
40 Sit-ups
30 Pull-ups
20 Thrusters (95lbs)
10 Knees to Elbows
20 KB Swings (53lbs)
30 Push-ups
40 Sit-ups
50 Squats

Time = 12:31

As always, the push-ups destroyed me. I’ve got to start working in some push-up supplementation exercises. Soon!

Saturday Team WOD

TitanFit WO

3 Person Teams (Jerry, Kelin, and I) Complete:

2100m Row (700m Ea.)
100 Air Squats
100 KB Swings (53lbs.)
60 Ring Dips
100 Sit-ups
60 Body Rows

Time = 17:23

We finished just ahead of the other team, making up some ground on the ring dips and sit-ups. Good work by everyone!

High Capacity

TitanFit WO

Push Jerk (Rack)

190lbs. (PR)

135lbs. Thrusters x5x5x5x10

6 Rounds of:

5 Ring Dips
10 Double-Unders
15 Sit-ups
20 Squats

Time = 6:33

Olympic Lifting

TitanFit WO

Worked on Clean and Jerk today. Several reps at various weights. The shoulder felt great both during and after the workout. While I think I’m fully healed, I’m still reluctant to push too far just yet. Plus, I’d hate to be with the pain during the CrossFit cert in two weeks.


3 Rounds of:

25 Squats
15 Situps
5 Ring Dips

Time = 1:49

It was so short that we decided to rest 3:00 and then do it again. But on the first round of the squats I did 15 instead of 25. DJ caught this, thankfully, and I went back and did the squats. My time for the second sequence was 2:45, but that’s not an apples-to-apples comparison. Oh well.

I’d also like to say congratulations to my neighbor Sharon. She’s been going to TitanFit for about a month now and has already had to start buying a smaller wardrobe! She said today that she’s going shopping again this weekend. And she has earned it! She has her diet in check, shows up to the gym regularly, and pushes herself hard.

Great work Sharon!


TitanFit WO

Back Squat x5 x3 @ 240lbs. (80% of 1RM)


4 Rounds of:

400m Run
50 Squats

Time = 12:41

More Running

TitanFit WO

4 Rounds of:

400m Run
50 Squats

Time = 13:38

My knees were really bothering me after the first round of squats.