Wednesday 9/2/15



Labor Day Weekend Schedule:

Saturday, 9/5: Normal schedule (8:00am and 9:00am WODs, 10:00am CrossFit Kids) [NOTE: Capital Affiliate League will NOT be held at Inner Loop on Saturday afternoon as originally planned]

Monday, 9/7: 9:00am and 6:30pm WODs ONLY


1) Overhead Squat (3×3 ascending )

@ warm-up weights for Front Squat set

2) Paused Front Squat (5×3@ SAME weight across )

Tempo = 32X1 [3 count down, 2 count hold, explode up, 1 count reset]

Work on keeping chest & elbows up at bottom and during ascent – do not pitch forward

Linear progression – increase weight from last week. [If this is your first week on this lift, start at ~50% of Front Squat 1RM]


2 Rounds:

1 min Max Calorie Row
1 min rest
1 min Max Burpees
1 min rest
1 min Max Rope Climbs
1 min rest

Record total # reps/calories for each round

*If you do not have 1 rope climb, perform rope pulls from floor to standing (use thick rope if available)

Categories: WOD

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