WOD Wednesday, 11/13/2013

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Box Front Squats (5×3)

3-3-3-3-3 Box Front Squats (from rack) rest 60 secs between sets

Box squats are performed with a riser on the floor behind you (at an angle, so one corner is pointing towards the rack, centered between your legs). Height of the riser should be just below parallel. Sqaut down to the box with the bar in front squat position. Sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles.

Row/PC/Burpee

For Time:

500m row/400m run

3 rounds
5 power cleans (135#/95#)
10 lateral burpees over bar

250m row/200m run

3 rounds
5 power cleans (135#/95#)
10 lateral burpees over bar

500m row/400m run

Our classes today are:
Workout of the Day: 6:00am, 10am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 1: 6:30pm

Interested in trying a workout at CrossFit South Denver? Click Here!

Our monthly nutrition seminar is this Saturday (11/16) from 12-2 at CrossFit South Denver! This will be the last chance for you to join us to talk food science in 2013! Come get your learn on so you can annoy all your relatives with your food knowledge around the dinner table!

Seriously though, if you want to get a head start on 2014 and start making changes to improve your health and performance, this is a great place to start!

This seminar is $10 for members, $20 for non-members. See you there!