front squat

Swordfish

  A. Spend 5-10 minutes building to 65% Front squat 1RM Every 2 minutes for 16 minutes: Front squat x 3 @ 65% + B. For time: 9-15-21 Alt DB snatch (70/50) T2B   Speaking of Swordfish…Coach KV caught a swordfish while offshore fishing last week!

Raising the Bar

3-3-3-3-3 Back squat @ 75-80% Amrap 10: M=115lbs. W= 75lbs. 1 Deadlift 1 Hang power clean 1 Front squat 1 Push press 5 burpee every time your hands leave the bar or the bar “rests” on the ground How many CrossFitters does it take to engineer a 106# KB?? Answer: all of them! Photo: Tijuana […]

Power Trip

5 sets of: Front squat x 5 ( not max effort) Every 3 minutes for 18 minutes: 5 power cleans (175/115) 200m sprint **The 2017 CrossFit Open registration starts Thursday, January 12th CROSSFIT GAME SITE.  This year we will incorporate an “intramural” concept.  This will be so much fun!  Please stay tuned for more details.

Walking Tall

4 sets of: Front squat x 5 @ 80-85% 1RM Rest 2-3 min In 11 minutes: 1000m row Amrap remaining time: 20 box jump overs (24/20) 20 wall ball (20/14) 20 ring dips

The Ghost

Every 3 min for 15 minutes: Front Squat x 4 3 rounds for max reps, 1 minute on, 1 minute off: Wall ball (20/14) Push ups DB box step ups (24/20)(40/30)