The start of Main Site week

What better representation of CrossFit, than doing the workouts posted on If you’ve never checked the site before, take a look. It’s a look into the bigger part of the program.

Also, a reminder of the Invitational showing tonight at 8pm at the gym.

Build up to WOD weight

9-7-5 reps
Front Squats (225/155/80%)
Bar Muscle-ups


11 thoughts on “The start of Main Site week”

  1. Clean + Front Squats x 3
    135 – 155 – 185 – 195

    9-7-5 of:
    — Front Squats @ 190#
    — Jumping Bar Muscle Ups

    TIME: 7:04

    Thanks Amanda!

  2. 9-7-5 @70#
    Front squats
    Bar muscle-ups (2x ring rows/p. dips)
    Time: 4:50

    Cash out 1 min plank on toes (yay getting there)

    Great class Amanda thanks for the advice and push! Good work everyone

  3. 9-7-5
    Push Press (substituted the front squats)

    Pull ups (no bands)
    Scaled Ring Dips (with feet on the floor)
    Both of these movements were very tough for me, but happy for no-band pull ups.

    Time: 11:55

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