Community. Coaching. Caring. Since 2009.
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups3 rounds for time of:
30 Kettlebell Swings (70#/53#)
20 Burpees
10 Handstand Push-ups
Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson
World’s fittest baby on the way:
For time:
Bar Muscle Up Progression
Kipping Pull Up Practice
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Pull-ups
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Deadlifts, pick load
9 Hang Power Cleans, pick load
6 Push Jerks, pick load
* Choose load that you can do all 6 PJ unbroken. Pace smart, this is not a sprint.
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up PracticesFor quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
Max Effort DayAfter 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift.
Round Two: (Choose min. of 3) Max pull-ups, max toes-to-bar, max handstand push-ups, or max wall balls, max effort 500m row, 400m run, max double-unders, or max height box jump (Single jump).
You have 20 minutes for the first round. Post your score for the exercises you did and leave the other exercises blank.
Photo by @robcwilson
PR Day! So many PR’s on so many things today. Also congrats to Robin for hitting her 250th WOD the other day!
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Overhead Walking Lunges, AbMat Sit-ups and Rope ClimbsFor time:
40 Overhead Walking Lunges (45#/25#)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
* Scale 1 RC to 2 supine RC or to 2 Foot lock pull-ups
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Power” Elizabeth21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.
Photo by @robcwilson
Power version of “Elizabeth” today. This CF benchmark workout is typically done with squat cleans. The power version is meant to be a faster sprint version where the dips are what would slow you down.
