Work to a heavy front squat

As many rounds as possible in 10 minutes of:

3 Power snatches (135 lb./95 lb.)
10 Box jumps

Post completed rounds to comments.


Having bad days in the gym? Break the cycle, CrossFit Invictus


Carl Paoli of Gymnastics WOD fame will be at CrossFit White Rock, Saturday May 12. Registration is open and cost is $250.


It’s starting to get warm in the box, which means two things:
1. You need to drink LOTS of water throughout the day. As the temperature starts to really increase towards the end of the month, you will start to feel the effects of the heat, and however much water you think is enough, you will soon find out, just isn’t. Start prepping for the summer now and drink more water.

2. When the temperature increases, you sweat a lot more. Sweat and the pull-up bars just don’t mix well. If your kip includes some rotation in your hands, the combination of friction from your hands and the bar, along with a lot of sweat, means your hands are going to be more prone to rip and tear. YOU HAVE TO TAKE CARE OF YOUR HANDS. Get a hand scrubber and file down those calluses every day in the shower.

Click here to read up more on hand care and hydration for summer!!

Post thoughts to comments.

Wednesday WOD, May 2, 2012

8 thoughts on “Wednesday WOD, May 2, 2012

  • May 2, 2012 at 6:22 am

    Front Squat: 305# (10# short of PR)
    WOD: 8 rounds + 3PS + 3BJ rx’ed

    Fun morning…weather was perfect!

  • May 2, 2012 at 11:53 am

    Front Squat @ 175#. No pr’s today:(

    WOD: 8 rounds plus 4 box jumps.
    Snatch @ 75#. I will say after the first few rounds I digressed to push press. My arms are toast!

  • May 2, 2012 at 12:18 pm

    SC: 205# Front Squat

    WC: 6 rounds (95#)

  • May 2, 2012 at 3:48 pm

    PR 155lb front squat
    65 lb 9 rounds

  • May 2, 2012 at 6:08 pm

    280 fs

    5 rounds on wod

  • May 2, 2012 at 7:57 pm

    Front Squat 235, PR
    Ran out of time for WOD.

  • May 2, 2012 at 8:14 pm

    FS: 165 new PR yea
    WOD: 7 rds 8 box jumps @ 85 lbs

Comments are closed.