Posts Tagged ‘front squats’

Workout of the Day: Wednesday 6-22-11

WOD 1: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders


WOD 2: 15:00 EMOM

  • 4 x Front Squat (135/95)
  • 6 x Burpees


$$: 5 partner spints + max L sit.

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Workout of the Day: Monday 5-16-11

3 rounds for time of:

  • 21 Front Squats (135/95)
  • 40′ Handstand Walk or Inch Worm
  • 30 GHS Sit Ups


Great classes today! 46 people tried something a little different (handstand walks and inch worms) and they all did awesome! Not everyone had Danielle’s perfect form but they did get a perfect workout with increased muscle activation! Highlights on the weakness challenge so far are that Nikki already beat her goal of 95 lb. overhead squats and John crushed double unders today getting more that 30 consecutive! Overall, it was a great Monday with classes back to a respectable level for a Monday and lot of awesome efforts! Big high-fives to new guys Eric V. and Evan F. on their first crossfit WOD today. Also, a shout out to Mike for nearly going 40′ on his hands after just trying this move a few times, Tammy also did amazing on the handstand walks (I think they are closet gymnasts, see picture)! See ya tomorrow!

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WOD Tuesday 1-4-11

Front Squats 3-3-3-3-3

10,9,8,7,6,5,4,3,2,1 reps of:

  • Burpees
  • Med. Ball Sit Ups
  • Clapping Push Ups
  • Broad Jumps

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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