WOD 1/20/14 : Workout of the Day

A Reebok Recognized Affiliate
An Official USAW Club
Established 2009
Fitness is more than just a workout...
and CrossFit 817 is more than just a gym! 
Join us for a free intro class and discover what more is in your Future! Every Saturday at 10:30am

WOD 1/20/14

by Crossfit 817 on 01/19/14


  • Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

20 min time cap.

WOD  Forced Reload

Every 1 min for 7 mins do:

  • 5 Burpee (Bar Facing)s
  • 5 Front Squats

Use 50% of your 3 Rep max Front Squat weight. After completing 5 Front Squats (from the floor not the rack), complete as many Bar Facing Burpees as Possible in the remainder of the minute. Score only completed rounds.  (A completed round consists of 5 Front Squats and a minimum of 5 Bar Facing Burpees.) 

If you complete more than 5 Burpees per round, put your total number of Burpees in the "Notes" field.

Comments (0)

Leave a comment

Beyond the Whiteboard is included in your CrossFit 817 Membership.
The CrossFit Journal is a chronicle of the empirically driven, clinically tested, and community developed CrossFit program.
CrossFit 817 is proud to be a Reebok Recognized Affiliate.
Our Philosophy CrossFit 817 is a 100% dedicated CrossFIt training facility!  From our Fundamentals to our Competitive program, we provide an affordable way to reach whatever your personal fitness goals are.  We offer one of the largest selections of specialty programs to chose from, each taught by highly specialized coaches.