WOD

 AMRAP in 15 min of:
 5 Pull ups

10 Push ups

15 Squats

 

WOD

 

5 rounds for time of:

50-ft. dumbbell front-rack lunge
25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

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Rest Day

Rest Day

WOD

Complete a 30 min Ruck run

Complete a ROMWOD or Yoga session

Post distance completed.

WOD

21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
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WOD

 3 Rounds for Time of:

12 One legged squats (alt)
24 Kettle bell swings
Run 400m
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WOD

 AMRAP in 12 minutes of:
9 Deadlifts 185lbs
30 Double unders
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WOD

 Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 10 minutes of:

10 dumbbell hang power cleans, 45/30lbs
10 push-ups on dumbbells

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WOD

 

7 rounds for time of:
11 body-weight back squats
1,000-meter row

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Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

First posted Oct. 30, 2014

WOD

 Front Squat

3-3-3-3

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---

May 30th, 2007 by Mehdi

I used to Back Squat. A year ago I stopped. Of course I needed a lower body exercise. I choose the Front Squat.

This article will give you the reasons why I choose this exercise:

7 benefits of the Front Squat.

1. Less Spinal Load. The Front Squat is a harder exercise than the Back Squat:

• Less hip involvement because of the upright position
• Less stable position: shoulders hold the bar using your back muscles

This will prevent you to lift as much weight as with the Back Squat. Less weight on the bar, equals less Spinal Compression.

2. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of bending your back. Which is much safer.

3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.

4. Less Chance of Bad Form. Your torso is not erect during the Front Squat: the bar drops on the floor. You don’t place the bar correctly: the bar drops on the floor. You can get away with bad form on the Back Squat. Not on the Front Squat.

5. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.

6. Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters. You’ll get what I mean.

7. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to Power Clean one day, Front Squats are a good way to prepare yourself. Same for the Overhead Press. The starting position in the Overhead Press is identical to the Front Squat.

Thanks to CrossFit by Overload for the Front Squat wisdom

WOD

 20 Rounds for time of:

5 pull ups

5 Push ups

5 Squats

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WOD

2 Rounds for time of:

  Run 1 mile

100 Sit ups

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Rest Day

Rest Day

WOD

 Overhead Squat 1-1-1-1-1 reps

Front Squats 1-1-1-1-1 reps

Back Squats 1-1-1-1-1 reps

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WOD

 For Time:

400m Run

40 Box Jumps

40 Wall Balls

400m Run

20 Box Jumps

400m Run

30 Box Jumps

30 Wall Balls

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WOD

Three Rounds for time of:

Run 200m

21 Kettle bell swings 11/2 pood (24k)

15 Toes to Bar

Great outdoor WOD

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WOD

 50-40-30-20-10 reps for time of:

Double Unders

Sit ups

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WOD

 Complete 50 Pull ups

Overhead Squats

5-3-3-1

then 

Complete 50 Ring dips

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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.

WOD

For Time:

Run 400m

Walking Lunge 50ft 24k

Run 800m

Walking Lunge 50ft 24k

Run 1200

Walking Lunge 50ft 24k

Run 1600

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WOD

 AMRAP in 15 min of:

5 pull ups

5 Push ups

5 Squats

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Rest Day