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    TallyCF: All things CrossFit

    Entries in Front Squat (43)

    Tuesday
    Sep242013

    Cindy? I hardly recognize you!

    Today's Lift:

    Shoulder Press
    55% x7 reps
    65% x7 reps
    75% x7x2 sets
    If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

    Today's WOD:

    5 Strict Pull-ups
    10 Clapping Push-ups
    15 Front Squats w/bar
      
    20 Minute AMRAP

    Warm-up:

    1. Burpee x10
    2. Shoulder Swing x10
    3. Push-up x10
    4. Front Squat x10 w/bar

    MOD:

    • Shoulder Press
    • Strict Pull-up
    • Clapping Push-up
    • Front Squat

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Aug152013

    Front Squats and Box Jumps

    Now, what were you saying about injuries keeping you from doing the wod?

    Today's Lift:

    Overhead Squat
    60% of Snatchx5
    70% of Snatchx5
    >70% of Snatchx5x3

    Today's WOD:

    7 Front Squats @ 115/75 lbs
    12 Box Jumps 24/20"
      
    9 Minute AMRAP

    Warm-up:

    1. Group Tabata
    2. Burgener Warm-up x2

    MOD:

    • Overhead Squat
    • Front Squat
    • Box Jump

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results:

     

    Wednesday
    Jul172013

    At Least it won't come back . . .

    Today's WOD:

    Run 800m
    40 Hang Power Cleans @ 55% 1RM
    50 Doubleunders
    30 Front Squats @ 55% of Power Clean 1RM
    30 Bar Facing Burpees
    40 GHD Sit-ups
      
    For time.
    Time Limit: 30 Minutes

    Warm-up:

    Pacer Run 400m
    1 Minute Bar Work:
    1. Good Morning
    2. Hang Power Clean
    3. Front Squat

    MOD:

    • Pose Running
    • Hang Power Clean
    • Front Squat
    • GHD Sit-up

    Post-WOD:

    Stretch & Roll: Athlete's Choice

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Jun272013

    FS plus a Duet

    Today's Lift:

    Front Squat
    70% of C&Jx3
    80% of C&Jx2
    90% of C&Jx1
    3 Attempts to Find a 1RM

    Today's WOD:

    4 Power Snatch @70% of Snatch 1RM
    2 Rope Climb
      
    8 Minute AMRAP
      
    Followed by:
      
    1 Minute Weighted Plank Hold 45/25lbs x2 

    Warm-up:

    45/15 Interval Warmup:
    1. Elbow-to-Instep
    2. Broad Jump
    3. Squats
    4. Inchworm w/push-up

    MOD:

    • Front Squat
    • Power Snatch
    • Rope Climb

    Post-WOD:

    Roll out: Shoulders & Upper Back

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Jun202013

    Thursting Unders

    Today's Lift:

    Front Squat
    65% of C&Jx3
    75% of C&Jx3
    >75%of C&Jx3x3

    Today's WOD:

    3 Thrusters @135/95 lbs
    21 Doubleunders
      
    7 Minute AMRAP

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Squat x15

    MOD:

    • Front Squat
    • Thruster
    • Doubleunder

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results: