Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Front Squat 10-10-10 & Chipper: Wall Balls, AbMats, Box Jumps, DU, and Lunges
Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Wall Balls, AbMats, Box Jumps, DU, and Lunges
For time:
50 Wall Balls (20#/14#)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges
Photo by @robcwilson
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~www.crossfit.com
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd
Option 2:
AMRAP 20 mins: Bar Muscle-ups, HSPU and KB Swings
Complete as many rounds as possible in 20 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swing (70#/53#)
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd
FQ: Muscle Up, BMU, or Pull-up Skill Practice
Team WOD: 8 min to find 1RM Max Snatch & Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls
Team WOD: 8 min to find 1RM Max Snatch
Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 8 minutes. (Power or Squat)
Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls
As a team of 2 complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Knees To Elbows
10 Snatches (155#/105#)
30 Knees To Elbows
50 Burpees
100 Alternating Wall Ball (Partner) (20#/14#)
* One works/one rests. Power or Squat for snatch.
Photo by @robcwilson
March OnRamp starts this Tuesday 3/5. If you are interested or know someone ready have them reach out via the contact page on our website!
For the month of April we are bringing back the Open! We will program CF Games Open WOD’s from the past each Friday for 4 weeks. On Friday during classes expect to take turns judging and working out and having some fun with Friday Night Lights.
Advanced RX: Snatch Balance 2-2-2-2-2
Advanced RX: Snatch Balance 2-2-2-2-2
Snatch Balance 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 8 min to find 1RM Max Snatch
Team WOD: 8 min to find 1RM Max Snatch
Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 8 minutes. (Power or Squat)
Advanced RX: Snatch Balance 2-2-2-2-2 & Chipper: Rows, KB Swings, Burpees and Power Snatch
Advanced RX: Snatch Balance 2-2-2-2-2
Snatch Balance 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, KB Swings, Burpees and Power Snatch
For time:
30/25 Row Calories
25 Kettlebell Swings (70#/53#)
20 Burpees
15 Power Snatches (135#/95#)
20 Burpees
25 Kettlebell Swings
30/25 Row Calories
Photo by @robcwilson
E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean & 3 RFT: Rows, Hang Power Cleans and Double Unders
E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean
1 Hang Power Clean + Hang Squat Clean, pick load
Every 2 mins for 14 mins.
* Every 2 Minutes. Use time to adjust load and rest. Use mats.
3 RFT: Rows, Hang Power Cleans and Double Unders
3 rounds for time of:
Row 500m
12 Hang Power Cleans (155#/105#)
50 Double Unders
Photo by @robcwilson