Rich Froning, Josh Bridges and Dan Bailey – 10 Crossfit Workouts from The Good Dudes

Have fun with these challenging workouts from 3 of the most well loved names in CrossFit.

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.

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.

Good dudes Dan Bailey Workout

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

6. GOOD DUDES WORKOUT

Partner workout after some rowling. #gooddudesinc

A post shared by Good Dudes Inc. (@gooddudesinc) on

Josh after a WOD

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

A post shared by Good Dudes Inc. (@gooddudesinc) on

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

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


Good dudes Dan Bailey Workout © CrossFit Inc

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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