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12507572_991830364196296_3734132083996403180_nWe would like to congratulate Sandhammah, Derk and Tank for an awesome job Saturday at the Frosty Flourisher Competition hosted at CrossFit Free!

– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow/Superman Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5-5

Post loads to comments.

“Workout 15.2″
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 x Overhead Squats (95/65)
10 x Chest-to-bar Pull-ups

From 3:00-6:00
2 rounds of:
12 x Overhead Squats (95/65)
12 x Chest-to-bar Pull-ups

From 6:00-9:00
2 rounds of:
14 x Overhead Squats (95/65)
14 x Chest-to-bar Pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

Post scores to comments.

Samy Daghir

6 thoughts on “01.11.2016”

  1. BS: 255# x2 (failed on 3).
    15.2: Messed up on the Rep scheme. Ended with 76/216. RX OHS (all unbroken). Pull ups for C2B. Pull ups started as sets and quickly fell to singles.


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