For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats
♀ 125-lb barbell
♂ 185-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.
Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rowing | Body Position Tips
Rowing Stroke Rate Tips With Shane Farmer
The Back Squat
Find a gym near you:
View the CrossFit map
Comments on 260224
203 Comments
18:46 Rx
14:47 Intermediate
M/41/220/67in
time: 16:40
done with a Safety Squat Bar for ease on my shoulders!
M/66 5'7" 175
Rx 135lb 60 cal row 30:43. Unfortunately the squat rack and rower are at opposite ends of crowded gym. Enjoyed the w/o I'll go heavier next time.
back squat 85kg
21=14 +7
15= 8+7
9 at once
total time= 21 min
39 / M / 5'9" / 140lbs
Torque ski erg 50 cal
105lb Smith machine back squats
19:41
Limited equipment today. Squats would have been a lot worse after rowing or biking.
21 Back Squat @58kg
60 cal row
15 back squat
60 cal row
9 back squat
Time: 27:15 rx
60/45 squat 3 rounds 45#
85kg
22min
198-lb(90-Kg) Back Squat
Score= 00:21:48 Age 42
15:42 Rx. Rowing >1300 on the first round and >1200 on the other two. Rowing times were 3:24/3:46/3:40. Squats unbroken. This is the first WOD I doubted my strategy of rowing for calories at full damper. Stronger pulls with lower cadence got the hamstrings tight which freak the heck out of me on the first set of squats. I was ready to break after 7 reps, but kept on hanging in there and took it easier on the other two rounds of rowing. An overall roughage but very fun... :)
M/49/6’4”/220#
Intermediate
15:56
21:01
155#
m/41/190/6’
21-15-9 of 40kg Back squats
75 Cal Row
21-15-9 Shoulder Press 115#
Intermediate 15:36
62F
62,5kg barbell.
M54 RX
Back squat 185lbs
75 cal row
21.30
sub:
trap bar deads (190#)
time: 19:00
-13:39
RX czas 29:55
Rx’d @135
9:50+9:06+7:36 = 26:32
22:00
Rx
21:36
60 calories row
125 lb
17:07
4:00 rope skips, 135 lbs
60 calorie row
Back squat 95, scaled to bench
Time: 19:48
Scaled
155ln back squat
75 cal row
Same rep scheme
185 lbs back squat 75 cal row
28:22
26:20 (155lbs)
M/50/200lbs
Intermediate - Echo Bike CALS
-18:22
Scaled
60 cal Echo Bike
21-15-9 115# all unbroken
27:57
Rx — 20:49
M/34/5’9”/175#
Awesome!
M 55/210/6’
Intermediate option.
17:10.
Rx 15:12
*All Rows: ~1000-1100 Cal/hr.
*Back Squats Unbroken!
*Row Times:
4:08.6
4:13.0
4:06.6
**That was pretty Rough!
Great work Derek
You dawg, D-Wreck
That’s still an outstanding time!
24:45
Rhino Belt squat @ 185
20:30 RX
Round of 15 and 9 UB
1000-1150 on row
Back Squat sets
8-7-6
9-6
9
Rxd
29.26
56M - Intermediate
135lbs Back Squat
60 Row
20:15
75 cals
135lbs squats - all unbroken
18.20
Sending out invites after the Open…. Or maybe not…
Rx 18:00
Good work!
21"
Rx
16:08
Assault Elite Rower
Great job!
Scaled to intermediate
60 cal/135# bs
23:48
rower dwnstrs in basement
sqt rack in garage
I did not go fast on the stairs:)
Way to get it done, Mike!
Ha! GHD in the garage here, everything else in the basement. Thank goodness for that break, eh?
That's a good time with "travel" ! 60 cals is a lot each go!
Rx 16:55
Photo finish
Awesome job!
Nice job!
Great work!
15:21 Rx’d
Fantastic!
Fast!!!
M/RX : 19:11
rower pace: 1000-1100 cal/hr
21 back squats: 15/6
15 back squats: 10/5
9 back squats: unbroken
M/52yo/5'8"/#225
Inermediate_18:47
Ladies Intermediate -landmine back squats
11:36
Day 3 of flu - feeling shite
After much spinning idly, this took me back to yesterday & posted there? I honestly am about to give up on this attempting to post & reply. It's harder than the WODs at this point.
Hahah u're a trooper, Favo! xD
Ugh--hope you feel better soon.
All that in a mask !?😷
Lol
That's an awesome job, especially while having the flu! Hope you feel better soon and that the posting/replying fight turns in your favor.
First, 11:36...that's moving! And I just sent a note to CF's customer service email, begging for assistance.
Thanks, youse guys! Hopefully both flu-related spinning & post-related spinning stops soon! Sam, my husband is responsible for this plague upon my house, wherein I workout, so no mask. I think I'd pass out in a mask right now. 🥴Jim, that's excellent! Hope it works🤞
For time - 23:43
21-calorie row
21 back squats - 35lb Barbell
30-calorie row
15 back squats - 35lb Barbell
21-calorie row
9 back squats - 35lb Barbell
Add 1600m Run @ 10min
16:05
135#
No warm up as too time crunched so the first 60 was my warm up. Negative splits. I liked this one
13mim48s muito bom, na segunda série de agachamento senti um pouco o cardio!!
Intermediate option
Rx’d: 21:32
Nice work, amigo! That’s a lot of reps at that weight.
Quick @ Rx
Excelente! We're almost the same fitness...if you spot me 45 cals and 85#!! Except those box jump overs... :)
Scaled the weight
135# BS
18:10
C2 on drag 5. Rows were 3:44, 3:52, 4:04. Managed the stroke rate well, but lost power in the hip drive as fatigue set in so just couldn't maintain the overall pace. Like James said, it was tough getting under that bar after each row, even at 135. Squats went 15/6, UB, UB.
Great work! Your rowing is solid
Nice job! Solid BS which means knees are good! Your rowing is unparalleled!
Thanks you two!
Favo, I wouldn’t go so far as to say they’re good, rather, just good enough…for now.
Fantastic!
Oh man, that is blazing fast, especially at that weight! Very impressive!
Wow! Impressive is right!
15:15RX
Awesome!
Another very fast one! 👏
Great!
Intermediate with 85#
Great!
15:03, with 45 pd squats x 21, 55 pd x 15, 65 x 9. Go heavier on squats next time. Rx'd on row.
18:25 RX
Terrific!
Nice, Katie!!!
Intermediate scale
21:23
60 cal rows = ~4:20-4:30 and 105-110 pulls with damper at 6
Broke first squat set into 15-6. Sorta disappointed w/ myself; my head needed the break more than my body.
63/5'8"/160
You still put in the work, Jim, great job!
Great work Jim!
Those are great times with the damper @6 ! Nice work.
Great job!
17:46
That's motoring, esp. at 75 cals. Well done Luis.
Well done!
Nice! Y'all doing 75 cals so fast are 🔥
RX M 40 yo 33:40
M/48
20:01 rx
Round times
R1 | 07:39 |
R2 | 06:52 | -47 s
R3 | 06:18 | -34 s
Ø 06:56
Time left over: 00:01
Beginner option:
For time 15:10
19:54
Intermediate
17:22
21/15/9 front squats @ 60 kg/132 lbs
Took me 24 mins to complete. Fun one.
On vacation. No rower or barbell available today. Modified to:
2km bike
21 dumbbell front squats @ 50#
2km bike
15 db front squats
2km bike
9 db front squats
18:22
Way to stick w/ us, w/ good subs, while on vacation. Enjoy!
Quad Mod
Great job and great improv!
This site is like my extended competitive and motivational family lol. Of course I’m sticking with US :-)
Intermediate
16:37
155# squats
75 pulls on rower
21 back squats
75 pulls on rower
15 back squats
75 pulls on rower
9 back squats
13:12
105-lb barbell
M47 - 21:01
50 burpee
21 x 185#
50 burpee
15 x 185#
50 burpee
8 x 185#
16:57
RX
17:59
That was a fun one!
35# DB’s
21 bs 100lb
75 cal row
15 bs 100lb
75 cal row
9 bs 100lb
21:57
moderate pace 1min brake between rounds
22:50
M 35 170lb
22:05rx
46, M
21.24
75 Cal Row
165lbs Back Squats
Rxd at the Y.
19:34.
rows: 4:10-4:20
Squats: 15-6, unbroken last two.
hard to get under that bar after the rows! Fun one after taking a snow day yesterday.
Well done! I agree about that bar after the rows.
Great time!
15:38. 85#
60 cal row
21 backsquats
60 cal row
15 backsquat
60 cal row
9 backsquat
Fantastic!
Time 16:44
17:44 RX
Crazy fast. Way to push the pace.
21:35 RX (front squats 185#)
M/42/5’9”/200#
21:30rx
Did all Squats unbroken - the set of 21 was hard!
Nice work, and good to see you back!
Thanks Jim!
Rx 26:00
RX: 40:42
-75 Cal Row: 8:30
-21 Squats
-75 Cal Row: 8:21
-15 Squats
-75 Cal Row: 8:00
-9 Squats
60 Bend over row with dumbell 35 pounds / don’t have rower
21 back squad from the graund 95 pounds/ don’t have rack
60 bend over row
15 back squad
60 bend over row
9 back squad
21 × 60kg
15 x 70kg
9 x 80kg
rx/19:55
17'44"
31 cal row, 30kg barbbell
60cal/61kg
55-kg barbell
Time: 18:47
Notes: each row in under 5:00.
Backsquats 7/7/7 + 8/7 + 9.
45 cal row
Back squat @ 135
30kg bar | 60 cal row
185 bar/ 150cal row
60kg Bar/30Cal row
12mins 58secs
Great work out. CardioVascular fitness requires a-lot of work, very weak in this area. Gassed after first repetition of 60Cal row and had to drop to 30Cal rest of work out.