Category Archives: Format

Bench Press then DUs, Push Press and Pushups

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Every 90 seconds for 15 minutes (10 rounds)

  • 3 x Bench Press @ 65%

Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.

Then 5 rounds for time of

  • 30 x Double Unders
  • 15 x Push Press @ 75lbs
  • 15 x Pushups

Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.

Core Work then Deadlifts, Pullups and Dumbbell Clean and Jerk

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Three rounds of

  • 30 Second Side Plank Left
  • 30 Second Side Plank Right
  • 10 x Glute Bridges
  • 10 x Parallelette Passthroughs

Then the CF Invictus WOD from today…

Take 20-30 minutes to work up to a heavy Deadlift.

Then AMRAP in 8 minutes of

  • 8 x Pullups
  • 8 x Single Hand Dumbbell Clean and Jerk Left @ 20kg
  • 8 x Singe Hand Dumbbell Clean and Jerk Right @ 20kg

Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).

Bench Press then Pullups, Dips and Pushups

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CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

  • 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
  • 3-4 x Bench Press

Then AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Ring Dips
  • 12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.

Strict Press then DUs, Row, T2B, Situps and Push Press

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Every 2 minutes for 12 minutes (6 rounds)

  • 1 x Strict Press

Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.

  • Station 1 – Row 10 Calories + 10 x Abmat Situps
  • Station 2 – 50 x Double Unders + 8 x Toes to Bar
  • Station 3 – 15 x Push Press @ 80% of 1RM from above

Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.