Jan 2019
CF Magnitude Test #1 A. Deadlift 3-RM B. Bench Press 3-RM When finding our maxes today, lets ensure sounds mechanics and posture throughout. If you feel your positioning or mechanics have been compromised due to an unattainable load, abort mission! Record all pertinent info and numbers in your journal.
Jan 2019
A. 3 sets of: Hanging Med-Ball Hamstring Curls x10-12 Rest 45 seconds DB Floor Press x10-12 @ 32×1 Rest 45 seconds KB Good Morning x10 @3111 Rest 45 seconds Elbow Plank hold x60 seconds B. Every 2 minutes, for minutes Station 1 – Bike for Cals 20/14 Station 2 – KB Single-arm Suitcase carry x150 feet/arm Station 3 – DB Death March x20 steps
Jan 2019
A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Ring Pull-Ups Scaled x 10 reps Interval 2 – Full Support Hold on Low Rings x 20 seconds Interval 3 – Handstand Marching on Box x 30 reps Interval 4 – Kick to Handstand on Wall x 40 seconds B. 4 sets for max reps, each against a 3-minute running clock: Row 500 Meters L-Seated
Jan 2019
A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching (elbows stay locked) x 20 reps Interval 2 – Wall Walk x 3 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Ring Dips x 12 reps B. 4 sets for max reps, each against a 3-minute running clock: Ski 500 Meters Strict Handstand Push-Ups x
Jan 2019
A. Every 2 minutes, for 12 minutes (6 sets): Front Squat x3 reps @ 80-85% of 1-RM B. Complete as many rounds as possible in 12 minutes of: 3 Hang Squat Cleans (135/95 lbs) 3 Burpee Box Jump-Overs (24″/20″) 6 Hang Squat Cleans 6 Burpee Box Jump-Overs 9 Hang Squat Cleans 9 Burpee Box Jump-Overs and so on…
Jan 2019
A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Goblet Squat x 6 reps @ 32X1 Station 2 – One-arm DB Row (Left) x 8 reps @ 21X1 Station 3 – Goblet Squat x 6 reps @ 32X1 Station 4 – One-arm DB Row (Right) x 8 reps @ 21X1 B. Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings 12 Alternating
Jan 2019
5 rounds, each for time, of: Ski 250m 25 Push-ups 50 Double-unders 25 V-ups Rest 3 minutes after every round. Score is fastest and slowest rounds combined.
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Back Squat to Box (parallel) (3211) Perform 5 reps every 2 minutes for 8 minutes (4 sets) Choose a challenging weight and stick with it for all sets. B. For time: Run 1 mile 50 Deadlift 400m Farmers Carry 18 minute time cap Rx: 225/155, 53/36 Int: 185/125, 44/26 Beg: 800m Run, 30 Deadlift @ 135/95, 200m
Jan 2019
A.Handstand Walk Progression – Every 90 seconds for 4 roundsChoose one of the following:Handstand hold – 30 secondsWall Walks x3Wall Facing Shoulder Taps x20 alternatingConans x 180 degrees (halfway around the box), both directionsBack to Wall Shoulder Taps x 20Handstand Walk to Wall x5 attempts from a set point (start from 2-3 feet away from wall and progress from there) B. AMRAP 52 Ring Muscle-Ups – or –
Jan 2019
With a partner… Complete 3 rounds, performing max reps in 90 seconds at each of the following stations: Station 1 – Wallballs Station 2 – Bike or Row for Cals Station 3 – Plate Ground to overhead Station 4 – Ring rows Station 5 – Rest *partition reps anyhow.
Jan 2019
A. Power Clean – Spend 5 minutes warming up to a starting weight (about 70%), then perform 3 reps every 75 seconds for 5 rounds. Ascend throughout if you can (technique permitting), reaching a max 3 for the day. Reset before EVERY rep, not touch and go reps today. If we are a beginner, let’s perform a Clean-style Deadlift today. B. Every 90 seconds, for 9 minutes (3 total
Dec 2018
For time, complete sets of 6-7-8-9-10-11-12 of: DB Deadlifts DB Thrusters Toes to Bar *Run 800m to start, after the round of 9, and to finish the WOD. Rx: 50/35 Int: 40/30 Beg: 25/15
Dec 2018
With a partner… In 20 minutes, complete as many rounds as possible of: 1000 foot (down & back = 100 feet) KB Front Rack Carry (switch off every 100 feet) 10 Rope Climbs (alternate after every rep) Bike 100/70 Cals (Partition anyhow) Rx: 53/36 Int: 36/26 Beg: 26/18
Dec 2018
A. Overhead Squat (3211) 3-3-3-3-3 Spend 5-10 minutes working up to a challenging 3 reps, then increase to a max 3 for the day from there. B. For time: Ski 30/21 Cals 30 Single leg squats (alternating legs) – or – Single leg lateral Box Step-ups (x15/leg) 30 Toes to Bar – or – Hanging Knee Raises 30 Jumping Lunges (alternating legs) 6 minute time cap
Dec 2018
A. Every 90 seconds, for 18 minutes (4 total sets) Station 1 – Touch & Go Deadlift 10-10-10-10 Start at a challenging weight and increase to a max for the day. If deadlift technique has not been mastered, reset after every rep today. Station 2 – 10 Ring Push-ups (31×1) + Front Leaning Rest on Rings – accumulate 30 seconds If we don’t have at least 15 strict push-ups
Dec 2018
Every 6 minutes, for 30 minutes (5 sets) for times: 40/28 Calories of Rowing/Skiing 20 Wall Ball Shots 7 Bar Muscle-ups – or – 10 Strict Chest-to-Bar Pull-Ups Please note your fastest and slowest times.
Dec 2018
With a partner… “The 12 Days of Christmas” 1 Lap (10/7 Cals on Bike/Ski/Row) 2 Power Snatches 3 Overhead Squats 4 Thrusters 5 Burpees 6 Toes to Bar 7 Chest-to-bar Pull-ups 8 KB Swings 9 Box Jump 10 Handstand Push-ups 11 Ground to Overhead 12 DB Man-Makers Rx: 115/80, 70/53, 24/20”, 50/35 Int: 95/65, 53/36, 20/16”, 40/30 Beg: 75/55, 36/22, 16/12”, 30/20 Only one partner may move at a
Dec 2018
“Chloe 18” In 22 minutes, complete as many reps as possible, of: 50 meter Handstand walk/ 100 meter Bear Crawl Buy-in, Then: 18 Deadlift 18 Toes to Bar 18 Hang Power Clean 18 Push press 12 Ring Muscle-ups *Choose a challenging weight that will be used for all barbell lifts.
Dec 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Four sets for max reps of: 2 minutes of Skiing (for calories) Rest 30 seconds 90 seconds of Double-Unders Rest 30 seconds 60 seconds of Push-Ups Rest 30 seconds 30 seconds of Supine Ceiling Reaching Sit-ups (heels stay on ground) Rest 90 seconds Score is total reps performed
Dec 2018
A. Thruster 3-3-3-3 (tempo 30×1) Start at a challenging weight and increase to a max triple. If a solid front rack position is unachievable today, let’s use kb’s or db’s. B. Complete 3 – 3 minute rounds of: Row 500m Wallballs – Max reps in time remaining Rest 3 minutes between rounds. Score is total Wallballs performed.
Dec 2018
A. Hang (above knee) Power Snatch + Hi-Hang Snatch (squat) – 6×1+1 Spend 5-10 minutes warming up to a challenging weight and stay there for all 6 sets. For beginners, let’s go light today and work on achieving sound mechanics at the fastest speed possible. B. 4 rounds for time of: 400m Run 25 KB Swings 14 minute time cap Rx: 70/53 Int: 53/36 Beg: 36/22
Dec 2018
Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/14 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 30 Second Elbow Side Plank/side Station 5 – 5 Shoot-throughs + 10 sec L-Sit *1 Shoot-through = 1 Push-up – Shoot-through – 1 Dip – Shoot-through back to start
Dec 2018
A. Paused Back Squat 5-5-5-5 (tempo 32×1) Start at a challenging weight and increase throughout. B. AMRAP 9 150 Double-unders Then max rounds of: 9 DB Power Clean & Push Press 9 Pull-up Rx: 50/35 Int: 40/30 Beg: 30/20 Score is total reps, not including double-unders.
Dec 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Bench Press 3×8-10 (21×1) Rest about 2 minutes after every set B. AMRAP 20 Run 400m 2 Rope Climbs DB Floor Press – Max unbroken reps Score is total DB Floor Press performed Rx: 50/35 Int: 40/30 Beg: 30/20
Dec 2018
For total time, complete the following: Row 50/35 cals 50 Wallballs 50 DB Snatch (alternating hands) Rest 3 minutes Row 40/28 cals 40 Wallballs 40 DB Snatch (alternating hands) Rest 2 minutes Row 30/21 cals 30 Wallballs 30 DB Snatch (alternating hands) Rx: 20/14, 50/35 Int: 14/10, 40/30 Beg: 12/8, 30/20
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