Category Archives: Format

Bench Press and Pullups then Squat Cleans and Pushups

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A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD  both from Nov 14.

3 rounds

  • Max Reps Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Reps Pullups
  • Rest 3 minutes

Then 5 rounds for time

  • 15 x Dumbbell Hang Squat Cleans @ 14kg
  • 10 x Ring Dip

Results:  Bench Press 8-7-6 reps.  Pullups 10-8-6 reps.  Metcon in 12:52.

Deadlifts and T2B then Split Squats, Planks and Handstand Hold

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Three rounds for time of

  • 15 x Deadlifts @ 185lbs
  • 15 x Toes to Bar

Then 3 sets of

  • 4-5 x Alternating Split Squat @ 95lbs ( per leg )
  • Rest 60 seconds
  • 45 Second Side Plank Each Side
  • Rest 60 seconds
  • 45 Second Handstand Hold
  • Rest 60 seconds

Results:  Metcon in 9:50.  Forearms were the limiting factor…

Overhead Squats then Double Unders and Snatches

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Every 3 minutes for 21 minutes do Overhead Squats with the following rep scheme

  • 5 x @ 45lbs
  • 5 x @ 65lbs
  • 3 x @ 70lbs
  • 3 x @ 75lbs
  • 2 x @ 80lbs
  • 2 x @ 95lbs
  • 1 x @ 100lbs

Then AMRAP in 12 minutes (based on “Cold Feet” from CF New England):

  • 20 x Double Unders / 1 x Power Snatch @ 80lbs
  • 20 x Double Unders / 2 x Power Snatch
  • 20 x Double Unders / 3 x Power Snatch
  • etc. adding 1 Snatch per round until done

Results:  For the metcon finished 9 rounds plus 28 reps.

Core Work then Power Clean, Push Press and Burpees

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EMOM for 20 minutes (5 rounds) rotate through each of the following stations:

  • First Minute – 5 x Glute Bridge @ 110lbs
  • Second Minute – 10 x TRX Pike Press
  • Third Minute – 15 second L-Sit
  • Fourth Minute – 10 x Russian Twists

Then AMRAP in 10 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press @ 95lbs
  • 5 x Burpee over the Barbell

Results:  Did bent knee L-Sits.  Metcon 7 rounds plus 3 reps.