Category Archives: Front Squats

December 2, 2015

Strength/Skill Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk … Continue reading

Posted in Front Squats, Handstand Hold, Hang Squat Clean, L-Sit Hold, Muscle Ups, Shoulder to Overhead, WODs | Tagged , , , , , , , , , , | Leave a comment

November 16, 2015

Strength Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 Strength/Metcon Every minute, on the minute, for 15 minutes (5 sets … Continue reading

Posted in Front Squats, Kettlebell Swings, Plank Holds, Ring Dips, Ring Row, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

May 19, 2014

21-18-15-12-9-6-3: Front Squats 95/65# Knees to Elbows

Posted in Front Squats, Knees to Elbows, WODs | Tagged , , , , , , , , , , , , , | Leave a comment

April 23, 2014

3 Rounds: 10 Front Squats (135/95#) 10 Sumo-deadlift High Pull (135/95#) 20 Walking Lunges Scale as needed. If time permits, core work after.

Posted in Front Squats, Sumo Deadlift High Pulls, Walking Lunges, WODs | Tagged , , , , , , , , , , , , , | Leave a comment

February 20, 2014

Strength Front squat: 1×5 @ 60, 70, 75, & 80% WOD 4 minute AMRAP: – 10 burpee box jumps – 10 KB swings – 10 sit-ups Rest 1 minute 4 minute AMRAP: – 10 knees to elbow – 10 burpees … Continue reading

Posted in Abmat Sit ups, Air Squats, Burpee, Burpee Box Jumps, Front Squats, Goblet Squats, Kettlebell Swings, Knees to Elbows, WODs | Tagged , , , , , , , , , , , , | Leave a comment

February 19, 2014

Strength: Front Squat: 1 x 5 @ 70% 1 x 4 @ 80% 1 x 3 @ 85 & 90% WOD: 12 minute AMRAP: 10 Knees to elbows 10 KB swings 10 Handstand Push ups

Posted in Front Squats, Handstand Push Ups, Kettlebell Swings, Knees to Elbows, WODs | Tagged , , , , , , , , , , , , | Leave a comment

February 11, 2014

Cash In For Time: 250m row WOD – Strength 15 minutes to find your Front Squat 1 Rep Max. WOD – MetCon 6 Rounds for time of: 10 Dead Lifts 8 Burpees over the bar 6 Front Squats 4 Push … Continue reading

Posted in Burpee, Deadlifts, Front Squats, Push Ups, Row, WODs | Tagged , , , , , , , , , , , , | Leave a comment

February 3, 2014

Warm Up 400 m Run/row Dislocates 15 OHS (PVC) 16 Walking lunge steps 10 Dips 10 box jumps 10 strict pull-ups WOD – Strength Tempo Front Squats (3-2-1-1) 5 x 3 These will be performed in the following manner: Starting … Continue reading

Posted in Burpee, Front Squats, Kettlebell Swings, Wall Ball, WODs | Tagged , , , , , , , , , , , , | Leave a comment

January 29, 2014

SWOD Front Squat 4×1-2 reps @ 100% or set new max. WOD 15 min AMRAP of: 10 Push Press @ 135/95 20 Squat to OTB Step Overs @ 24/20 WOD Courtesy of CrossFit ICONZ

Posted in Air Squats, Front Squats, Push Press, WODs | Tagged , , , , , , , , , , , , | Leave a comment

January 22, 2014

SWOD Front Squat 3×2 w/1 set @ 85% WOD “Elizabeth” 21-15-9 of: Cleans 135/95 Ring Dips WOD Courtesy of CrossFit ICONZ

Posted in Clean (Squat Clean), Front Squats, Ring Dips, WODs | Tagged , , , , , , , , , , , , | Leave a comment