CrossFit WOD – 7/30/2015

Front Squat (Build to a Heavy 5RM)

This could be anything. You all have been squating like beast! Feel free to go as heavy or light as you want.

Your effort should match your mindset.

Metcon (Time)


Over Head Walking Lunge 45/25 (plate) 50Ft

x15 Pull-ups

x7 Front Squats @ 70 % of 5RM previously established. Pull from floor.

Coaches Choice (No Measure)

Workout of the Day


  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest