Front Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Front Squat 3-3-3-3-3 & Chipper: Run and Squat Medley
Front Squat 3-3-3-3-3
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Back Squats, Front Squats and Overhead Squats
For time:
Run 400m
30 Back Squats (135#/95#)
Run 400m
20 Front Squats (135#/95#)
Run 400m
10 Overhead Squats (135#/95#)
BTWB
Congrats Kaylee on notching your 250th WOD in your WOD Book tonight!
Events:
Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Stay tuned for the Evite to be posted (hopefully Michelle gets to it before Halloween). On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.
Check out the picture used in this article from @robcwilson!
“Scaling CrossFit Workouts” – CrossFit Journal [article]
Squat Snatch (Touch & Go) : 3 Rep Max
Squat Snatch (Touch & Go) : 3 Rep Max
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull
Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull
As Team of 2 complete 2 rounds for time of:
60 Thrusters (95#/65#)
400m Team Run
60 Push-up (hand release)
400m Team Run
60 Sumo Deadlift High-pulls (95#/65#)
* Run 400m together as a team.
** One barbell per team, one works while one rests (except for run)
Post total time.
Advanced RX: Squat Snatch (Touch & Go) : 3 Rep Max & 5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls
Advanced RX Class:
Squat Snatch (Touch & Go) : 3 Rep Max
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
Back Squat 7-7-7 & 5 RFT: Burpee Box Jump Overs, Ball Slams and Handstand Push-ups
Weighted Pull-up 2-2-2-2-2 & 3 RFT: 400 m, Kettlebell Swings and Bar Muscle Ups
Weighted Pull-up 2-2-2-2-2 & 3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups or Helen
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Bar Muscle Ups
Or “Helen”
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-Ups
Hollow Rocks : 50 Reps for Time
For time:
50 Hollow Rocks
Hang Squat Clean 3-3-2-2-1-1-1 & FT: Double Unders, Front Squats and Ring Dips
Hang Squat Clean 3-3-2-2-1-1-1
Hang Squat Clean 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders; Front Squats and Ring Dips; Double Unders
For time:
75 Double Unders
— then —
(Choose your rep scheme)
45 Front Squats (135#/95#)
45 Ring Dips
— then —
75 Double Unders
* Break up the Front Squats and Ring Dips however you want so long as you complete the work.
BTWB
Pic by @robcwilson
Pick your path style WOD today by getting to break up the reps into your own scheme. It’s always fun to see what people choose.
Looks who is almost as famous as Rich Froning!
Julianna Hasselbach is #PinkRedefined
“Froning: The Fittest Man in History” will be available on iTunes Oct. 2, 2015.
Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.