Category Archives: Format

OLY Power Complex then Row

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CF Mainsite WOD from 18. Oct… for time

  • 9 x Deadlifts @ 245lbs/110kg
  • 15 x Front Squats @ 155lbs/70kg
  • 21 x Power Clean and Press @ 125lbs/57kg

Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.

Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of

  • Row for Calories

Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.

RMU, HSPU and KBS

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Quick workout before today’s hike… CF Mainsite WOD from Oct 15.

10 rounds for time

  • 2 x Ring Muscle Ups
  • 4 x Hanstand Pushups
  • 8 x Kettlbell Swings @ 32kg

Then accumulate

  • 30 x Straight Arm Pullups

Then 3 rounds of

  • Max reps Single KB Bent Rows @ 32kg per side
  • Rest 1 minute between sides

Results: Metcon 17:43. Rows 10/10-10/10-8/10.

Bench Press and DB Press then DB Snatches and Ring Dips

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3 rounds of

  • 6 x Bench Presss @ 10lbs heavier than last time

3 rounds of

  • 6 x Single Dumbbell Strict Press @ 18kg each side (do all on one side then immediately switch to the other)
  • Rest 2 minutes

AMRAP in 12 minutes of

  • 12 x Alternating Dumbbell Snatches @ 21kg (6 per side)
  • 12 x Ring Dips

Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.