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CrossFit WOD for 7/10/2014

Since our strength work is on Tuesday and Thursday this week, it is time for the second heavy lift of the month.  The heavy lift that will vary in reps and rounds this month is Front Squats.  Front squats are a fantastic way to building quad strength while the weight is in the frontal plane.  Done correctly, the front squat also improves strength in the low back and increases mobility in the lats, triceps, and shoulders.  The Front Squat is in integral part of the squat clean and necessary in order to increase our squat clean weight.

Don’t forget to record your weight for the Front Squats.

CrossFit Alloy WOD for 7/10/2014:


Front Squats
8, 8, 8

3 Rounds for Time:
30 Wall Balls (20/14)
Run 500m

Post Weight and Time to Comments

Join the discussion 2 Comments

  • Crimlaw says:


    Platinum: As written above

    3 Rounds for Time:
    20 Wall Balls (20/14)
    Run 500m

    3 Rounds for Time:
    20 Wall Balls (14/10)
    Run 500m

    3 Rounds for Time:
    20 Wall Balls (14/10)
    Road Sprint

  • Jake says:

    30 WB (14lb)
    500m run