3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140822 – Friday

man test

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

Medball musical chairs

- THEN -

Johnny’s Tire Challenge

B. 15

“The Good Life”
3 RFT:

  • 500m Row
  • 12 Burpees
  • 21 Box Jumps, 24/20″ – Must show control / open hip at the top

S1: none
S2: step ups
S3: step ups – 20″

C. 15

Squat
10×3 Front Squat, across (70-75%)
*Start a set every 90 seconds

D. 15

Extra Credit
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

 
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formats

WOD 140821 – Thursday

Carlos MU

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A1. 10

Row 150m (easy)
10 GHD Sit Ups
10 Sloppy Push Ups
Row 150m (moderate)
10 GHD Sit Ups
10 Sloppy Push Ups
Row 150m (hard)
10 GHD Sit Ups
10 Sloppy Push Ups

A2. 10 (there is no break between A1 & A2)

Recovery Tips – Foam Rolling

Spend 10 min with instructor-led foam rolling.

B. 10

Work up to a heavy power clean single in 10 min

C. 20

5 Rounds for Time:

  • 30 Cal Row
  • 5 Muscle Ups
  • 5 Power Cleans 225/155

S1: Bar MU, 185/125
S2: Banded bar MU, 135/95
S3: 2x Jumping Pull-ups, 95/65

 
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formats

WOD 140820 – Wednesday

CF Kids Fall

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 20

Run 400m
2 min on shoulders (bands)
Run 200m
1 min slow air squats
Run 200m
1 min Spiderman lunges
Run 400m
1 min boot strappers

B. 10

“Ten Minute Strongman”
In teams of two, complete the following 10 min AMRAP:

  • 100m Sled Push (50m down / 50m back)
  • 4 Tire Flips
  • 100m Farmers Carry (1 kb in each hand, 50m down / 50m back)
    *Choose your weight and tire between the team. Only one person working at a time except tire flips, which will be a team effort.

C. 15

Front Squat 5 x 7, across
*Begin a new set every 3 min

D. 20

Extra Credit
7 min EMOM:

  • 3 TnG Power Cleans
    *start at 60# under your 1RM and add 5# each minute.
 
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formats

WOD 140817 – Tuesday

sit ups

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

1 min of inch worms
1 min of broad jumps
1 min of walking quad pulls
1 min of slow air squats
1 min of supermans
1 min of hang cleans (barbell)
1 min of overhead squats (barbell)

B. 15

“Satan’s Whiskers”
3 RFT:

  • 10 C2B Pull ups
  • 10 Front Squats, 165/115
  • 10 Burpees

S1: Std Pull-ups, 135/95
S2: Banded Pull-ups, 95/65
S3: Ring Rows, 65/45

C. 10

4 sets of “Flying 40′s” – these sprints are 80 yards total.
Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

*Begin a new sprint every 2 min

D. 15

Extra Credit
Perform 50 Strict C2B Pull-ups. Every time you come off of the bar, perform 3 HSPU.
*Scale movements as needed. Must be strict. Cap at 10 min and record total reps.

 
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formats

WOD 140818 – Monday

swings

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

200m run
10 Arm Circles (each arm)
10 Leg Swings (each leg)
10 Thrusters (barbell)

200m run
10 Arm Circles (each arm)
10 Leg Swings (each leg)
10 Hang Power Snatches (barbell)

200m run
10 Arm Circles (each arm)
10 Leg Swings (each leg)
10 Hang Squat Cleans (barbell)

B. 25

“Unbroken”
Choose a weight to perform unbroken sets of the following:

  • Thrusters 21-15-9
  • Power Snatches 12-9-6
  • Hang Squat cleans 9-6-3

*You will rest 1 min between the completion of each set (21, rest 1 min. 15, rest 1 min, etc). You will have only 1 attempt per set.
**Score as weight / completed sets (example: 135 / 2 , 115 / 3, 155 / 1)

S1: none
S2: none
S3: none

C. 10

With a 10 min running clock, accumulate a maximum distance sled push. 25m down / 25m back. Men’s weight: 2 x 45′s. Women’s weight: 2 x 25′s.
*There will be one men’s sled and one women’s sled. Count total completed lines to get a total mark for the class. Record class total.

D. 15

Extra Credit
Front Squat 5 x 7, across
*Begin a new set every 3 min

 
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