CFT+ Bench

This is the scoring for the CFT only (no Bench)

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

WOD
Crossfit Total (CFT)+Bench Press

Back Squat (must go below parallel) 

Shoulder Press (no legs)

Deadlift (full hip ext.)

Bench Press (touch chest to full ext)

Note:
For the Crossfit Total (CFT) you get 3 attempts to set a 1rm for each lift. Then move on to the next. At the end, add up the 3 1rm scores to get your CFT.

For the first attempt, go for something that you are confident that you will get.

For the 2^nd attempt, go for something you will probably get.

If you make the 2^nd, you can go for something a bit heavier.

Stay safe. Use good form, spotter arms, and remember that injuries suck more than a failed attempt. 

Fight Gone Bad

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

Strength
5/3/1 Week 4
Back Squat
5 sets of static chin over bar holds (20 sec max)

WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


April 8th results:
Ezra 238
Julian 295
Jacob 149
Amanda 226
Elena 279
Hannah 262
Tshiefu 245
Linnea 231?

16.5

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

WOD
"16.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Rx: 95/65
Scaled: 65/45
T. Scaled 45/35

Strength
5/3/1 Week 4
Press or Bench
Static chin over bar hold

The Bear Complex

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

WOD
The Bear Complex
(clean, front squat, push press, back squat, push press=1 rep)
5 sets of 7 reps increasing weight with each set.

Strength
5/3/1 Week 4
Off or Catch up

Partner Cindy

Warmup
5 min cardio (your choice)
5 pull ups
10 push ups
15 squats
20 sit ups
25 burpees

Strength
5/3/1 Week 4
Deadlift

WOD

Partner Cindy

(Only one partner working at a time)

“Cindy,” 

20 min AMRAP of 

5 pull-ups, 

10 push-ups, 

15 squats

Helen 2x

Warmup
400m run
5 pull ups
10 push ups
15 squats
20 sit ups
25 burpees

Strength
5/3/1 Week 4
Shoulder Press or Bench Press

WOD

Helen: 

3 rounds for time: 

400m run

21 BD Swing @55#

12 Pull Ups

Rest & Repeat

Record both times

Long lunge

Warmup
5 min bike/ row/ run (choose)
10 Sit ups
5 OH Squats
10 Sit ups
10 DB row
10 Sit ups
50' Bear crawl
10 Sit ups
50' Crab walk
10 Sit ups

Strength

Wk 3 Squat

WOD

Long Lunge
With 25 sit ups & Push ups on each corner. 

Burpee Box Jumps

Warmup
5 min bike/ row/ run (choose)
5 Burpees
5 OH Squats
5 Burpees
10 DB row
5 Burpees
50' Bear crawl
5 Burpees
50' Crab walk
5 Burpees

Strength
5/3/1 Week 3
Shoulder Press or Bench Press

WOD
AMRAP in 15 of:
8 Push Jerks 135/75
8 Burpees Box Jumps 24/20
100m Run

Heavy double x2

Warmup
5 min bike/ row/ run (choose)
5 OH Squats
5 push ups
10 DB row
10 lunges
50' Bear crawl
50' Crab walk

Strength
Off or catch up

WOD
Take your time to work up to a heavy double of 2 different lifts.
Pick 2 from different categories,
1 Lower body (deadlift, squat, front squat, clean)
1 Upper body (shoulder press, push press, push jerk, bench, barbell row)
1 Full body (Thruster, Snatch, Overhead squat)

Post your results!

Lumberjack 20

Warmup
400m run
2 Rounds of :
2-5 Complex: Clean/ Squat/ Thruster (bar)
20 Sit-ups
10 Horizontal Row
20 Sit ups
10 Push ups
20 Sit ups
10 Sec Handstand Hold

Strength
5/3/1 Week 3
Deadlift

WOD

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m

20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

The South Wrestler

Warmup
400m run
2 Rounds of :
2-5 Complex: Clean/ Squat/ Thruster (bar)
20 Sit-ups
10 Horizontal Row
20 Sit ups
10 Push ups
20 Sit ups
10 Sec Handstand Hold

Strength
5/3/1 Week 3
Upper Body (bench or shoulder press)

WOD

"The South Wrestler"

10 rounds for time, or 30 minutes, which ever comes first:

3 Cleans  (Rx = 135 / 95)

6 Hand-Release Push-ups

9 Burpees

12 Pull-ups

50′ Bear Crawl

Travel WOD

Warmup
5 min run
Upper body stretching & mobility work
5 Pushups
10 Squats
15 Situps
20 Jumping Jacks

WOD

Run 100m

20 burpees

Run 200m

20 pushups

Run 300m

50 walking lunges

Run 400m

50 squats

Run 300m

50 walking lunges

Run 200m

20 pushups

Run 100m

20 burpees

Run/ Squat

Warmup
400m run
5 Dips
50' Lunges
5 Burpees
50' Lunges
10 Horizontal Row
50' Lunges
10 DB Swings
50' Lunges
50' Bear Crawl
50' Lunges

Strength
5/3/1 Wk 2 Squat

WOD
4 rounds of:
Run 400m
50 squats

Strength catch up

Warmup
400m run
5 Dips
50' Lunges
5 Burpees
50' Lunges
10 Horizontal Row
50' Lunges
10 DB Swings
50' Lunges
50' Bear Crawl
50' Lunges

Strength
5/3/1 Week 2
Shoulder Press or Bench Press

If you will not be here tomorrow:
5/3/1 Week 2 Squat

WOD
15-20 min easy run

Filthy Fifty

Warmup

400m run
Then 2 x through
2 min squat hold
2 Turkish getup
5 Thrusters
5 Pull Ups
10 Push ups
10 Toes to bar

WOD

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, @35#

Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Tuck Jumps

5k Partner Row

Warmup

400m run
Then 2 x through
2 min squat hold
2 Turkish getup
5 Thrusters
5 Pull Ups
10 Push ups
10 Toes to bar

Strength
5/3/1 Week 2
Deadlift

WOD

For Time:
5k Partner Row
1 partner Rows 500
the other does 1 round of Cindy

Burpee Pull Ups

Warmup
2x through the full warmup
4 min bike/ row/ run (choose a different one 2nd time through)
2 min squat hold
2 Turkish getup
5 Thrusters
5 Pull Ups
10 Push ups
10 Toes to bar

Strength
5/3/1 Week 2
Shoulder Press or Bench Press

WOD
100 Burpee Pull Ups

Jackie

Warmup

400m run
Then 3 Rounds of :
2 Turkish getups (med ball)
4 Pull ups
8 push ups
16 lunge steps

Strength
None or catch up.

WOD
"Jackie"
For time:
1000m row
50 Thrusters @45
30 Pull ups

Fight Gone Bad!

Warmup
400m run
Then 3 Rounds of :
2 Turkish getups (med ball)
4 Pull ups
8 push ups
16 lunge steps

Strength
5/3/1 Week 1
Back Squat

WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Recovery WOD

Warmup

8 min easy bike/ row/ run (choose)
Then 3 Rounds of :
2 Turkish getups (med ball)
4 Pull ups
8 push ups
16 lunge steps

WOD
Recovery WOD for form. (Not timed)
3 Rounds of
15 Sit-ups
15 Hip Extensions.  Your hamstrings and glutes should be working.
15 Kettlebell/Dumbbell Swings medium to light weight
15 DB Push Press Medium to light weight

Strength
5/3/1 Week 1
Bench Press

Run/ Sit up/ Squat

Warmup
4 min bike/ row/ run (choose)
2 Rounds of :
10 Overhead squats with PVC
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Dips

Strength
None or catchup if you missed a day.

Skill Work
Thruster: work on squat depth, explosive hip extension, and lockout.
5x5 (keep it light)

WOD
24 min AMRAP
400m run
25 sit ups
25 air squats to a box or target

Mini 16.5

Warmup
4 min bike/ row/ run (choose)
2 Rounds of :
10 Overhead squats with PVC
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Dips

Strength
5/3/1 Week 1
Deadlift

WOD
Mini 16.5
21-15-9 reps for time of:
Thrusters
Burpees

Rx 95/ 65
Scaled 65/ 45
Teen 14-17 scaled 45/ 35

Angie

Warmup
4 min bike/ row/ run (choose)
2 Rounds of :
10 Overhead squats with PVC
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Dips

Strength
5/3/1 Week 1
Shoulder Press or Bench Press

WOD
"Angie"
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Partner Cindy

Saturday

Warmup
400m run
5 pull ups
10 push ups
15 back ext
20 sit ups
15 back ext
10 push press
5 toes to bar

WOD

Partner Cindy

In teams of two, with only one partner working at a time, tagging in the other partner at any point.

“Cindy,” 

20 min AMRAP of 

5 pull-ups, 

10 push-ups, 

15 squats

Score it total number of rounds completed + any extra reps. ex: (21 rounds + 4 reps)

Note:

If there are an odd number of athletes today, try to find a friend in the gym that's there to workout. Or 1 person can choose to do Cindy by themselves, but only for 10 minutes. 

Squat & Shoot

Friday
Warmup

400m run
5 pull ups
10 push ups
15 back ext
20 sit ups
15 back ext
10 push press
5 toes to bar

Strength
5x5 Back Squat
Need to measure some kind of RM....

WOD
10min AMRAP
Alternate between:
1 min Air Squat
1 min 3 pt. shots

Score is # of squats + # of shots made.