July 16, 2008
July 21, 2008

Warm-up: Something New

In honor of the mostly upper body workout that was posted on the main CF website Thursday, the workout for class was also a blast to the upper body.

Workout: Complete as many rounds as possible in 20 minutes of…

6 ring-dips/bench dips
9 push-ups
12 snatches (6 per arm)

This was done in groups of three.

Finisher: Complete 100 squats for time.

Beginners completed 50 squats and intermediate or injured people completed 75 squats.


The workout results are to the left while the squat results are on the right.

Post weights used for the workout to the comments.



  1. CFDC Maiko says:

    Guess I was right Tom!

    For the snatches I used a 25lb DB, the ones that actually rotate so I don’t mess up my shoulder or back. I did the 100 squats as rx’d.

    While 25lbs are not the heaviest I’ve ever gone with snatches I felt like my form was pretty bad. Arm wasn’t fully extended overhead, frequently losing balance (I guess that’s normal), etc etc. I actually don’t like DB snatches but seeing as I suck I guess I need to work on them more. No real comment on the squats…my quads give out too fast and my right knee felt off for the remainder of the night. I attribute that to being on my feet (in heels) at work more than the squats.