3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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WOD 141128 – Open Gym Friday (7-9a)

smile_tuesday
OPEN GYM ONLY 7-9A
 
Three Rounds for Time: 
  • 250m Row
  • 10 Front Squats 135/95#
  • 10 Push Presses 135/95#
  • 10 Burpee Box Jumps 24/20″
    *Scale as needed. 

 

 
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Happy Thanksgiving – CFT is Closed Today

thanksgiving

 

We wish you a safe and happy Thanksgiving! Remember – Open Gym tomorrow from 7-9am. There will be a workout posted and a trainer on hand but no formal instruction.

Charlie Brown Thanksgiving

 
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WOD 141126 – Wednesday

sunglasses

Jason’s recovery is going well. Thank you to all who called and have visited. Keep up the prayers!

A. 15

Run / Row 400m / 500m

2 Cycles of:
15 GHDs
15 Iron Cross
15 Scorpions
15 Arm Circles (each way)
15 Boot Strappers

B. 25

“Shootin’ Turkeys”

Perform the following for time, with a partner:

3 Rounds for time:
• P1: 500m Row
• P2: While P1 is rowing, complete as many of the following as possible: Pistols or Wallball Shots (14/10#)
*Pistols count for 2x reps. Rest 1 min between completed rounds. Subtract total reps as seconds from total time.
Scoring example: 3 RFT (plus rest) – 14 min. Total partner reps – 120 WB (P1) 72 Pistols (P2) = 262 reps
Final score is 9:48 (14:00 – 4:12)

C. 20

Recovery Wednesday
“How to Cool Down”
Immediately after finishing WOD, row an easy 1,000m with damper on 1. Run back through warm up at a slow pace.

 
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WOD 141125 – Tuesday

conversation

A. 15

5 Cycles of the following:

  • 150m Row
  • 7 Sloppy Push Ups
  • 7 Boot Strappers

Get progressively faster on the row.

B. 10

10 min EMOM: Front Squat 10 x 1, progressive

C. 30

“C&J Ladder”
Rx Males: Begin at 135#
Rx Females: Begin at 95#
Scaled Males: Begin at 95#
Scaled Females:: Begin at 65#

*Begin with two barbells and a partner. Partner 1 – Perform 1 C&J per min for 15 min. You MUST increase weight after each successful attempt. Weight increases must be in either 10# jumps or 20# jumps – just remember, you have a maximum of 15 attempts.

**Your workout is over when you fail to lift the weight within the given minute. Your partner will load and unload your barbells according to your request. They will stay one barbell ahead of your lift (which is why there is a need for two barbells per team).

Workout Example: Rx Female: 95# – 115#(20#) – 135 (20#) – 145 (10#) – 155 (10#) – 165 (10#) – 175 (10#) FAIL. The workout has ended with a score of 165#.

 
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WOD 141124 – Monday

WOD 141124
A1. 15
“Roxanne”
 
2 cycles of:
  • 10 Up/Downs
  • 10 PVC Good Mornings
  • 10 PVC Dislocates
  • 10 Jumping Squats
A2. 10
WOD Review
 
B. 30
“House Divided” – 30 min AMRAP
Each class will divide into two equal teams by trainers. Each member of the team will race through the CFT course consisting of:
  • 20 Calorie Row
  • 20 Double Unders
  • 20 Toes to Bar
  • 20 Ring Rows
  • 20 WallBalls (14/10)
  • 20 Burpees
  • 20m Farmers Carry (down & back – 40m total) 53/35 x 2
  • 1 Sprint
The gym will be set up like a “field” with stations for work starting at the front of the gym, near the board. There are no scales. Those without DU will do “attempts”. T2B will be scaled to Knees to Chest. The farmers carry will be set up at the end of the rubber and will be carried to a set marker and back before being set down at completion. To complete the round, each athlete must sprint back to the rower and tag the next person. 
WOD 141124
 
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