HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Saturday WOD 9-2-19

February 8th, 2019

Saturday WOD 9-2-19

FITNESS
“Over Easy”
For Time:
75/50 Calorie Bike

Directly Into…

3 Rounds:
21 Pull-ups
15 Overhead Squats (75/55)
9 Power Clean and Jerks (75/55)

PERFORMANCE
“Over Easy”
For Time:
75/50 Calorie Bike

Directly Into…

3 Rounds:
21 Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

OPEN
“Over Easy”
For Time:
75/50 Calorie Bike

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Close Grip Overhead Squat
Build to a Moderate set of 3

Pausing Overhead Squat
2 Reps x 30 Second Holds

With 75% of Close Grip Overhead Squat Load

Running
5-4-3-2-1:
Minutes For Distance

Rest Half the Time Between Rounds

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 52 Lords Place
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers