Everything listed under: Front Squats

  • Front Squat, Snatch, Pull Up

    January 23rd:Strength Front Squat 3-3-3+Conditioning Complete as many rounds as possible in 15 minutes of9 Full Snatches 95/65 pounds9 Chest to Bar Pull UpsPost rounds completed   Read More...

  • Front Squat, Wall Ball, Row

    For time:January 16th:Strength Front Squat 5-5-5+ (65%,75%,85%)Conditioning Row 500 meters,50 Wall ball shots, 20/14 pound ballRow 400 meters,40 Wall ball shots, 20/14 pound ballRow 300 meters,30 Wall ball shots, 20/14 pound ballRow 200 meters,20 Wall ball shots, 20/14pound ballRow 100 meters,10 Wall ball shots, 20/14 pound ballPost time completed    Read More...

  • Front Squat, Partner Workout

    January 9th:Strength Establish a new Front Squat Training MaxConditioning With a partner for time:30 Clean and Jerk 135/95 pounds 40 Box Jump 24/20120 Double Unders40 Box Jump 24/2030 Clean and JerkPost time completed    Read More...

  • Front Squats, Partner Workout

    December 19th:StrengthFront Squat 5-5-5 DeloadConditioningWith a Partner for time:4 rounds,20 Wall Balls 20/1410 Burpees,then60 snatches 115/75 poundspost time completed   Read More...

  • Front Squat, Pull Ups, Pistols, Box Jumps

    December 12th:Strength Front Squat 5-3-1+ (75%,85%,95%)ConditioningComplete as many rounds as possible in 20 mins of:10 Pull Ups20 Pistols10 Box Jumps 24/20 Inchespost rounds completed   Read More...

  • Front Squats, Lunges, Burpees

    December 5th:Strength Front Squat 3-3-3+ (70%,80%,90%)Conditioning Five rounds for time of:45/25 pound Overhead walking lunges, 30 feet21 BurpeesLet trailing knee gently kiss the ground on each lunge.Post time completed    Read More...

  • Front Squats, CrossFit Lift Off

    November 7th Workout of the day:StrengthFront Squat 5-3-1+ (75%,85%,95%)ConditioningComplete as many rounds as possible in 15 minutes of:25 pull-ups50-calorie row100 overhead squats50 box jumps25 pull-upsMen use a 45-lb. barbell and 24-in. boxWomen use a 35-lb.   Read More...

  • Sumo Deadlift, Front Squat, Push Jerk

    October 18th Workout of the day:Strength Work up to a pre wod heavy triple of:Sumo Deadlift High Pull,Front Squat, Push JerkConditioning 10 rounds for time of:95/65 sumo deadlift high pulls, 7 reps95/65 front squats, 7 reps95/65  push jerks, 7 repsPost time completed    Read More...

  • Front Squat, Chipper

    October 17th Workout of the day:Strength Front Squat 3 rep Conditioning For time:30 Handstand push-ups40 Pull-ups50 Kettlebell swings,53/35 pounds60 Sit-ups70 BurpeesPost time completed   Read More...

  • Manmakers and Pull Ups

    September 26th Workout of the day:Strength Front Squat 5-3-1+ (75%,85%,95%)ConditioningFor time:10,9,8,7,6,5,4,3,2,1 of Dumbbell Manmakers 40/20 poundsPull UpsPost time completed    Read More...

  • Front Squats, "Cindy"

    September 19th Workout of the day:StrengthFront Squat 3-3-3+ (70%,80%,90%)MetconComplete as many rounds as possible in 20 mins of:5 Pull-ups10 Push-ups15 Air Squatspost rounds completed   Read More...

  • Front Squats, Hang Cleans, Thrusters, Power Snatches

    August 22nd Workout of the day: Front Squat 5-3-1+ Metcon5 rounds for time of:hang power clean and jerks, 12 reps 115/75 pounds thrusters, 9 repspower snatches, 6 repsPost time completed    Read More...

  • FRONT SQUAT, WALL BALL, TOE TO BAR

    August 8th Workout of the day:StrengthFront Squat 5-5-5+Metcon For Time:50 Wall Balls 20/14 pounds25 Toe to Bar40 Wall Balls20 Toe to bar30 Wall Balls15 Toe to bar20 Wall ball10 Toe to bar10 Wall Balls5 Toe to barpost time completed   Read More...

  • Front Squat, Row, Wall Ball, Run

    July 25th Workout of the day:Front Squat 5-5-5 (50%,60%,70%) DeloadMetconFor time: Row 1000 meters, 60 Wall Balls 20/14 pounds,Run 1 mile Post time completed    Read More...

  • Front Squats, Overhead Squats, Pull Ups, Sit Ups

    June 6th Workout of the day: Strength Front Squat 3-3-3 + (70%,80%,90%) Metcon Complete as many rounds as possible in 20 Minutes Run 200 meters 5 Pull Ups 10 Overhead Squats 95/65 pounds 20 Sit ups post rounds completed       Read More...

  • Front Squats, Barbara

    May 23rd Workout of the day:  Strength Establish a new Front Squat 3 rep max Metcon  "Barbara"  5 Rounds, each for time: 20 Push ups 30 Push Ups 40 Sit Ups 50 Squats Rest Precisely three minutes between each round post time completed   Read More...

  • Front Squat, Burpee, Goblet Squat, Double Under, Run

    May 16th Workout of the day: Strength Front Squat 5-5-5 (50%,60%,70%) Deload Metcon 2 Rounds for time: 40 Burpees, 80 Double Unders, 40 Goblet Squat 70/53  400 Meter run post time completed   Read More...

  • Front Squats, Handstand Push Ups, Pistols, Pull Ups

    May 9th Workout of the day: Strength Front Squat 5-3-1 + (75%,85%,95%) 1 Clean Pull Under x 10  Metcon "Mary" Complete as many rounds as possible in 20 minutes of: 5 Handstand Push ups, 10 Pistols, 15 Pull Ups post rounds completed     Read More...

  • Front Squats, Partner workout

    May 2nd Workout of the day: Strength Front Squat 3-3-3 + (70%80%90%)  Power Position Power Snatch + Tall Snatch x 9 Metcon  With A Partner  Complete as many rounds as possible in 17 minutes 18 Power Snatches 115/80 pounds 30 TTB 6 Rope Climbs  post rounds Completed   Read More...

  • Front Squat, Power Clean, Burpee Pull Up, Run

    April 18th Workout of the day: Strength Front Squat 5-5-5 (50%,60%,70) Deload 3 Position Power Clean x 7 sets Metcon Complete as many rounds as possible in 15 minutes: Power Clean 3 Reps 6 Burpee Pull Ups 200 Meter run Post total rounds and reps completed *Male = Bodyweight / Women = 70% Bodyweight for the Power Cleans* Finisher 3 x 10 GHD Sit Ups     Read More...

  • Squats, Toe to bars, Swings

    March 28th Workout of the day: Strength  Front Squat 5-5-5 + (65%75%85%) use your new training max from last week Olympic Lifting 1 Muscle Snatch +1 Hang power snatch + 1 Ohs +  1 touch and go Snatch full x 7 sets Metcon then... Complete as many rounds as possible in 15 mins of: 9 Overhead Squats 115/75 pounds 15 Toes To Bars 21 Kettlebell Swings 53/35 pounds Post rounds completed   Read More...

  • Front Squat, Cleans, Wall Balls

    March 14th Workout of the day: Strength Front Squat 5-5-5 (50%,60%,70%) Deload Olympic Lifting Skill 3 Position Power Clean + 1 Touch and Go Full clean x 7 Work up to a max for the day then... 150 Wall Balls for time 20/14 pounds *Every time you break do 10 Toe to Bars* Post time completed   Read More...

  • Front Squat, Snatch, Wall Ball

    March 7th Workout of the day:  Strength  Front Squat 5-3-1 + (75%85%,95%)  Olympic Lifting Skill 3 Position Power Snatch + 1 Overhead Squat (7 Sets) then... Complete as many rounds as possible in 15 Minutes 5 Thrusters 115/75  7 Pull Ups 9 Burpees over the bar post rounds completed   Read More...

  • Front Squats, Snatches. Double Unders

    February 15th Workout of the day:  A) Find a new 3 rep max Front Squat B) 3 touch and go Power Snatches + 1 Overhead Squat + 1 Snatch Balance (7 sets) then... 10 rounds for time: 3 Snatches with 70% of your bodyweight, 20 Double Unders, post time completed   Read More...

  • Front Squats, Snatches, Toe to bars, Wall Balls

    February 8th workout of the day: A) Paused Front Squat 5-5-5 (50%,60%,70%) Deload B) 3 Position Power snatch technique, one set of each (Power position X 3, Above the knee X 3, Floor X 3) Select a "Successful load" that will allow you to execute perfect technique for each progression.   then... Complete as many rounds as possible in 12 mins of: 5 Hang Power Snatches, 115/75 lbs 7 Toes-to-bars 9 Wall Balls, 20/14 lbs post rounds completed Finisher Ab work, flexibility and Pull Ups   Read More...

  • Front Squats, Box Jumps, Swings, Wall Balls

    February 1st Workout of the day:  A) Front Squat 5-3-1 + (75%,85%,95%) B) 6 minutes to a Heavy Clean then... For time: 20 Front Squats, 205/145 lbs 30 Box Jumps, 30/24 in 40 Kettlebell Swings, 53/35 lbs 50 Wall Balls, 20/14 lbs Finisher Handstand Practice   Read More...

  • Front Squats, Toe to bars, Push Ups, Wall Balls, Snatches

    Classes at 530am 630am and Noon only  January 25th Workout of the day: Front Squat 3-3-3 + (70%.80%,90%) Complete as many rounds as possible in 15 Minutes 5 Toe to bars 10 Hand Release Pushups 15 Wallballs 20/14 pounds at the 15 minute mark, 6 minutes to establish a 1RM Snatch post rounds and Snatch loads     Read More...

  • Front Squats, Toe to Bars, Push Ups, Wall Balls

    January 4th Workout of the day: Front Squat 5-5-5 (50%,60%,70%) *Deload* then... Complete as many rounds as possible in 20 minutes 5 Toe to Bar 10 Push Ups 15 Wall Balls 20/14 post rounds completed         Read More...

  • Front Squats, Burpees, Kettlebell Swings, Wall Balls

    Hours for the holidays: Thursday, Dec 31 – New Year’s Eve – 9am-11am Friday, Jan 1 – New Year’s Day – CLOSED Saturday, Jan 2 – Regular hours December 28th Workout of the day: A) Front Squat 5-3-1 + (75%,85%,95%) B) Work up to a heavy Squat Clean then... For time:  40 Burpees 60 Swings 70/53 80 Wall Ball 20/14 pounds post time completed   Read More...

  • Front Squat, Push Up, Pull Up, Pistol, Muscle Up

    December 21st Workout of the day:  Front Squat 3-3-3 + (70%,80%,90%) then... Complete as many rounds as possible in 20 Minutes of: 5 Chest to bar Pull Ups 10 Hand Release Push Ups 20 pistols post rounds completed Finisher Muscle up practice 10 minutes               Read More...

  • Front Squats, Thrusters, Toe to bars

    December 14th Workout of the day:  Front Squat 5-5-5 + (65%,75%,85%) New cycle add 10 pounds to your training max 5 rounds for time of: Run 200 meters 45-lb. thrusters, 25 reps (45-lbs is Rx for Women and Men) 15 toes-to-bars Post time completed Finisher 2 minutes Max rope climbs   Read More...

  • Front Squats, Thrusters, Toe to Bars, Wall balls

    December 7th Workout of the day: Front Squat 5-5-5 (50%60%70%) *Deload* then... *Inspired by the SuperFit Lorton Finals Event* For time: 10 Thrusters 135/ 95 pounds 30 Toe to bars 50 Wall Balls 20/14 pounds 30 Toe to bars 10 Thrusters 135/95 pounds post time completed *the actual RX event had 185/125* or  SuperFit Lorton Novice / Masters Final Workout 10 Thrusters 115/75 pounds 20 Toe to bars 50 Wall Balls 20/14 pounds 20 Toe to bars 10 Thrusters 115/75 pounds *no racks allowed on either wo...  Read More...

  • Front Squats, Toe to bars, Wall Balls

    November 30th Workout of the day: Front Squat 5-3-1 + (75%,85%95%)  then... 10 rounds for time of: 10 Toe to Bars 15 Wall Balls, 20/14 pounds post time completed   Read More...

  • Front Squats, Swings, Burpees, Toe to Bars, Goblet Squats, Running

    November 23rd Workout of the day:  Front Squat 3-3-3 + (70%,80%,90%) With a partner for time: 100 Kettlebell Swings 70/53 Run 400m 100 Burpees Run 400m 100 Toes To Bar Run 400m 100 Goblet Squats 70/ 53 Divide up the reps however you choose. One person working at a time except you both must run each 400 together. If working alone, only do 50 reps.   Read More...

  • Front Squats, Wall Climbs, Toe to Bars, Box Jumps

    November 16th Workout of the day: Front Squat 5-5-5 + (65%,75%,85%) *Add 10 pounds to your training max for this new cycle* then... Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24/20 inch box post time completed   Read More...

  • Front squats, Cleans, Thrusters, Burpees

    November 9th Workout of the day: Front Squat 1 rep then... 7 rounds for time of: 95/65-lb. power cleans, 7 reps 95/65-lb.   Read More...

  • Squats, Wall Balls, Toe to Bars

    November 2nd Workout of the day: A)Front Squat 5-5-5 (50%,60%,70%) *Deload* B) Snatch Balance Mechanics work up to a heavy set then... For time: 50 Wall ball shots, 20/14 pound ball 25 Toes-to-bar 40 Wall ball shots, 20/14 pound ball 20 Toes-to-bar 30 Wall ball shots, 20/14 pound ball 15 Toes-to-bar 20 Wall ball shots, 20/14 pound ball 10 Toes-to-bar 10 Wall ball shots, 20/14 pound ball 5 Toes-to-bar Post time completed   Read More...

  • Front Squats, Wall Balls, Toe to Bars, Snatches, Overhead Squats

    October 26th Workout of the day:  Front Squat 5-3-1 + (75%,85%,95%) then.. Amrap 15  10 Wall Balls 20/14 pounds 10 Toe to Bars 10 Overhead Squats 95/65 pounds 10 Power Snatch 95/65 pounds post rounds completed   Read More...

  • Front Squats, Mile test, Competition Training

    October 19th Workout of the day: Front Squat 3-3-3 + (70%,80%90%) then...  Run 1 mile for time post time completed or... "Halloween Havoc 10/24/15 Wod 1" In teams of 2  Buy in of 60 Overhead Lunges @ 45/35# (each leg counts as 1 rep) Max weight for complex - 1 Power + 2 Front Squats + 1 STO (9 Minute Cap) Rules: Teams may split up the lunges any way that they would like. Bar stays empty until the 60th lunge.   Read More...

  • Front squats, Cleans, Wall Balls

     We are only open for 6am, 7am and 12 noon classes on Columbus day October 12th October 12th Workout of the day: Front Squat 5-5-5 + (65%,75%,85%) Add 10 Pounds to your training max then... Complete as many rounds as Possible in 15 Minutes 20 Wall Ball (20/14) 5 Power Cleans (185/125) Finisher: Max Bumper Plate Burpees in 2 minutes   Read More...

  • Squats and Running

    October 5th Workout of the day: Front Squat 5-5-5 (40%,50%,60%) *Deload* then... For time: Run 400 meters 30 Back Squats  Run 400 meters 20 Front Squats  Run 400 meters 10 Overhead Squats  post time completed *135/95, 115/80, 95/65*   Read More...

  • Front Squats, "Cindy"

    September 28th Workout of the day: Front Squat 5-3-1+ (75%,85%95%) then... "Cindy" Complete as many rounds as possible in 20 minutes 5 Pull Ups 10 Push Ups 15 Squats post rounds completed   Read More...

  • Front Squats, Lunges, Pull Ups, Sit Ups

    August 24th Workout of the day:  Front Squat 5-3-1 + (75%,85%,95%)  then... For time: 1 Walking Lunge, 120 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 120 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 120 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 120 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 120 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 120 ft 6 Pull-ups 6 Sit-up (abmat)s post time completed     Read More...

  • Front squats, Cleans, Wall Balls, Toe to Bars

     August 17th workout of the day: Front Squat 3-3-3 + (70%,80%90%) then... For time: 100 Double Unders -- then -- 5 rounds of: 7 Pull-ups 9 Squat Cleans 200 meter run Post time completed *155/105*135/95*115/80*95/65*     Read More...

  • Front Squats, Toe to bars, Wall Balls

     August 10th Workout of the day: Front Squat 5-5-5 + (65%,75%,85%) *Add 10 Pounds to training max*  then... For time: 50 Wall ball shots, 20/14 pound ball 25 Toes-to-bar 40 Wall ball shots, 20/14 pound ball 20 Toes-to-bar 30 Wall ball shots, 20/14 pound ball 15 Toes-to-bar 20 Wall ball shots, 20/14 pound ball 10 Toes-to-bar 10 Wall ball shots, 20/14 pound ball 5 Toes-to-bar Post time completed     Read More...

  • Front squats, Thrusters, Pull ups

     August 3rd Workout of the day: Front Squat 5-5-5 (40%,50%,60%) *Deload* then... "Fran" 21-15-9 reps for time of: Thrusters 95/65 pounds Pull ups post time completed   Read More...

  • FRONT SQUATS, SQUAT CLEAN THRUSTERS, BURPEES

     July 27th Workout of the day: Front Squat 5-3-1 + (75%,85%,95%)  Complete as many rounds as possible in 10 minutes of: 7 Squat Clean Thrusters 95/65 pounds 7 Lateral Burpees Over The Bar post rounds completed   Read More...

  • FRONT SQUATS, CLEAN AND JERKS, DOUBLE UNDERS

     July 20th Workout of the day: Front Squat 3-3-3 + (70%,80%,90%) then... Complete as many rounds as Possible in 10 Minutes 7 Clean and Jerks 155/105 Pounds 42 Double Unders post rounds completed   Read More...

  • FRONT SQUATS, PUSH PRESSES

    June 29th Workout of the day:  Front Squat 5-5-5 (40%,50%60%) *Deload week* then... Complete as many rounds as possible in 12 Minutes 3-6-9-12-15-18-21... Front Squats 135/95 pounds Push Press 135/95 pounds post rounds completed   Read More...

  • FRONT SQUATS, PISTOLS, HANDSTAND PUSH UPS, PULL UPS

    June 15th Workout of the day: Front Squat 3-3-3 + (70%,80%,90%) then...  "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups post rounds completed   Read More...

  • FRONT SQUATS, ROWS, WALL BALLS, DOUBLE UNDERS, RUNNING

    April 12th Workout of the day:  Front Squat 5-5-5+ (65%,75%,85%) Pendlay Row 5-5-5+ (65%,75%,85%) then... For Time: Row 1000 meters 50 Wall Balls 20/14 pounds 100 Double Unders 40 Wall Balls 20/14 pounds 100 Double Unders 30 Wall Balls 20/14 pounds Run 800 meters post time completed   Read More...

  • FRONT SQUATS, POWER CLEANS, WALL BALLS

    March 30th Workout of the day: Front Squat 5-3-1+ (75%,85%,95%) then... 5 rounds for time of: 10 Power Cleans, 135/95 pounds 15 Wall Balls, 20/14 pounds post time completed Finisher: Max Lateral Burpees over the bar in 2 minutes   Read More...

  • SQUATS AND RUNNING

    A) Front Squat 3-3-3+(70%,80%,90%) B) Overhead Squat Practice work up to a perfect single then... For time: Run 400 meters 30 Back Squats 95/65 pounds Run 400 meters 20 Front Squats 95/65 pounds Run 400 meters 10 Overhead Squats 95/65 pounds post time completed   Read More...

  • FRONT SQUATS, POWER CLEANS, LATERAL BURPEES

    Front Squat 10,10,10,10,10 (30%,40%,50%,60%,70% ) then... Complete as many rounds as possible in 10 minutes 6 Power Cleans 135/95 pounds 6 Lateral Over the bar Burpees post rounds completed Finisher 750 meter row for time     Read More...

  • DEADLIFTS, PRESSES, FRONT SQUATS AND BOX JUMP OVERS

    Deadlift 5,3,1+ (75%,85%,95%) Shoulder Press 5,3,1+ (75%,85%95%) then... Complete as many rounds as possible in 10 minutes: 5 Front Squats 135/95 pounds 7 Burpee Box Jump overs 24/20 inch box post rounds completed   Read More...

  • FRONT SQUATS, PULL UPS, WALL BALLS, DOUBLE UNDERS, AND ROWING

    Front Squat 3,3,3+ (70-80-90%) then... Complete as many rounds as possible in 12 Minutes of: 10 Pull Ups 10 Wall Balls 20/14 pound ball 20 Double Unders Post rounds completed Finisher Max calorie row in 2 minutes   Read More...

  • FRONT SQUATS, SQUAT CLEANS AND SWINGS

    Front Squat 5,3,1 then... 5 rounds for time of: 7 Squat Cleans 155/105 pounds 14 Kettlebell Swings 53/35 pounds post time completed   Read More...