Front Squat 3-3-3-3-3 & Chipper: Run and Squat Medley

Kaylee 250th WODFront 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]

Results

Results cont

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.

SnoRidge CF_Racked Bar by Rob W5 RFT: Chest-to-bar Pull-ups, Thrusters and Sumo Deadlift High-pulls

5 rounds for time of:
7 Chest-to-bar Pull-ups
7 Thrusters (115#/75#)
7 Sumo Deadlift High-pulls (115#/75#)

BTWB  

Photo by @robcwilson

Results

Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull

SnoRidge CF_MobiCoach by Rob WTeam 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.

BTWB 

Photo of #mobicoach by @robcwilson

Results

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.

KB_by Rob W3 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

BTWB 

Pic by @robcwilson

Froning: The Fittest Man in History” is now available on iTunes.

Results

Results cont

Hang Squat Clean 3-3-2-2-1-1-1 & FT: Double Unders, Front Squats and Ring Dips

SnoRidge CF_Ring Dip by Rob WHang 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.

Results

Results cont