3/18
Overhead Squat 5-5-5-5-5
then
Jeremy
21-15-9 reps for time of:
Overhead Squat, 95/65 lbs
Burpees
Overhead Squat, 95/65 lbs
Burpees
Thoughts on Fran
Tomorrow November 7 will be only the second time ever that CrossFit I35 has done “Fran”. Most people in the CrossFit community use this benchmark as both the workout they love to hate the most but maybe more important it’s the WOD that people tend to judge themselves and others as a CrossFit athlete. “Fran”…
Details
WOD 9/20/12
Strength
Back Squat (high bar) 8-8-8-8
Conditioning
21,15,9 Front Squats 155/105#
Ring Dips
WOD 9/19/12
For Time:
21 Thrusters 115/75# lbs
12 Wall Walks
15 Thrusters 115/75# lbs
9 Wall Walks
9 Thrusters 115/75# lbs
6 Wall Walks
WOD 9/18/12
Strength
Back Squat 10-9-8-7-6-5-3-3
Conditioning
21-15-9 reps of:
Hard Style Kettlebell Swings 32/24 kg
Handstand Push-ups
Toes-to-Bars
WOD 9/17/12
Strength
2 reps on the minute for 10 mins. 185lbs with resistance bands
Conditioning
3 rounds for time of:
3 Power Cleans 185/120 lbs
12 Burpees
15 Pull-ups
WOD 9/5/2012
Strength and Skill
Establish your 2RM snatch balance
WOD
As many rounds as possible in 10 minutes of:
7 Overhead Squats 115/75 lbs
14 Toes-to-Bars
21 Kettlebell Swings 24/16 kg
WOD 9/4/2012
Strength
Back Squat 5-5-5-5-5
Conditioning
For Time:
50 Burpees
40 Hang Power Cleans 95/65 lbs
25 Pull-up (strict)
WOD 8/30/2012
Strength
5X2 3-Stop Snatch Pull + Hi-Hang Snatch
Conditioning
As many rounds as possible in 12 mins of:
50 Double Unders
7 Hang Power Snatches 95/65 lbs
7 Snatch Balances 95/65 lbs