The Good Dudes are Rich Froning, Josh Bridges and Dan Bailey. 3 Crossfitters that have been in the game a long time and hold many CrossFit Games medals, Regionals victories and Event wins between them. They often train together, having a good time, pushing each other to the limit and showing just why community lies at the heart of the CrossFit community. Be a good dude and get involved with these WODs.

Come train with #thegooddudes September 23-25 at CrossFit 06. Check the website for more info and stay tuned for more events. Link in bio. @richfroning @bridgesj3 @dan_bailey9

A post shared by Good Dudes Inc. (@gooddudesinc) on Aug 22, 2016 at 10:52am PDT

1. WORKOUT FROM DAN BAILEY

Check out Dan commenting on his own performance during the WOD (where he should have sped up, slowed down or changed tactics) and use his tips to improve your own attempt.

2. DOUBLE AMRAP FROM RICH FRONING

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225-lb. deadlifts
Strict handstand push-ups

3. BRO SESSION WITH JOSH BRIDGES AND DAN BAILEY

15-12-9-6-3 Burpees over the bar

5-4-3-2-1 Snatches

4. DAN BAILEY’S MAINSITE WORKOUT

For time

100 double-unders

then

• five rounds of
• 10 dumbbell deadlifts
• 10 dumbbell front squats
• 10 handstand push ups

then 

100 double unders

5. JOSH BRIDGES “LINDA LOST HER BARBELLS”

“Turned one of my favorite Crossfit workouts Linda into Linda lost her barbells.”

10-9-8-7-6-5-4-3-2-1 reps

• deadlift 125#
• db’s bench 100#
• db’s clean with 150# ball

 

via @bridgesj3 ・・・ “Turned one of my favorite @Crossfit workouts ‘Linda’ into ‘linda lost her barbells’ 10-9-8-7-6-5-4-3-2-1 reps deadlift 125-lb. db’s bench 100-lb. db’s clean with 150-lb. ball.” #CaliforniaRegional

A post shared by The CrossFit Games (@crossfitgames) on May 14, 2017 at 9:06pm PDT

6. GOOD DUDES WORKOUT

Partner workout after some rowling. #gooddudesinc

A post shared by Good Dudes Inc. (@gooddudesinc) on Jan 28, 2017 at 9:17am PST

Josh after a WOD

Great Day 2. Hope you're ready for day 3! #gooddudes

A post shared by Good Dudes Inc. (@gooddudesinc) on Dec 3, 2016 at 2:25pm PST

7. THREE GIRLS ONE CLOCK – DAN TAKES ON 3 GIRLS WODS IN A ROW

Elizabeth
21-15-9 reps of:
135-lb. cleans
Ring dips

Rest 5 minutes

Isabel
135-lb. snatch, 30 reps

Rest 5 minutes

Fran
21-15-9 reps of:
95-lb. thrusters
Pull-ups

8. BENCHING ON A BOAT

Try this workout from Dan Bailey. A Box works just as well as a boat.

• 42 medicine ball cleans 20lb
• 21 body-weight bench presses
• 30 medicine ball cleans 20lb
• 15 body-weight bench presses
• 18 medicine ball cleans 20lb
• 9 body-weight bench presses

9. ANOTHER FROM RICH

Who had fun with this workout? Via @thomak0 ・・・ Team Workout with @vallezvince today @whatsrichdoing #whatsrichdoing #AllTheCleanAndJerks

A post shared by What's Rich Doing? (@whatsrichdoing) on Apr 20, 2017 at 11:41am PDT

10. HEAVY FRAN WITH RICH FRONING (RORY McKERNAN EVEN JUMPS IN)

ROWLING

Rules

• You need to hit 100m bang on.
• If you do everyone gets 5 Burpees
• If you don’t you get 1 press up for every metre over or under.

Check out more from a good dude:

The Mentality of Success – 10 Training Tips from Josh Bridges