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.
Community. Coaching. Caring.
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Bar Muscle Ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-Ups
For time:
50 Hollow Rocks
Hang Squat Clean 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
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.
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
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
60 Row (calories)
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpees
20 Chest-to-bar Pull-ups
Run 400m
1 Rope Climb 15 ft
7 rounds for time of:
Run 200m
5 Hang Power Snatches (155#/105#)
5 Overhead Squats (155#/105#)
Photo by @robcwilson
Happy birthday WOD to ME! In case you were wondering I really hate snatching and overhead squats. And heavy things…
Events:
The 2015 CrossFit Liftoff Powered By Rogue
We will certainly be participating in this. Plan on this being programmed on Friday, November 6th!