WOD 110911: 3 Minutes for 3 Rounds

For the strength portion of the workout, we focused on Front Squats.   We have seen such great improvement from the Novem crew on all the movements!  Great work folks!  Many of us realized just how challenging the conditioning WOD was.  Although a minute does not feel like a lot in everyday life, it call …

For the strength portion of the workout, we focused on Front Squats.   We have seen such great improvement from the Novem crew on all the movements!  Great work folks!  Many of us realized just how challenging the conditioning WOD was.  Although a minute does not feel like a lot in everyday life, it call seem like an eternity in CrossFit.   Special shout out goes to Colin for getting the top score today of 207!  Nice work!

Tip: Remember to drive the elbows up first before coming up from the front squat and keep the core tight throughout the entire lift.  It is also very important in the strength portions of the workout is to make sure that you have a spotter during the entire exercise just in case it becomes to0 heavy for you.

Also for people who do not know Colin will be representing CrossFit Novem at the MidAtlantic Hopper Challenge this Saturday and Sunday!  Good Luck!

Strength

Front Squats

3-3-3

Sets Across

WOD

3 Rounds for Total Reps

1 Minute of Row (for Cal)

1 Minute of Ring Dips

1 Minute of Pullups

1 Minute of Rest