3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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formats

WOD 140902 – Tuesday

josh fs THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

Row 500m, then complete 3 cycles of: 10 Wallballs 10 PVC Pass-throughs 10 Supermans 10 Sloppy Push Ups

B. 15

“Open Prep” Perform 3-5 reps of each movement / prepare weights and space. *Use this time to pick weight and movement scales. There will be no mandated CFT scales.

C. 20

“Open Test” AMRAP 20 of:

  • 50 Wall Balls, 20/14
  • 50 Double unders
  • 40 Box Jumps, 24/20″
  • 40 T2B
  • 30 C2B
  • 30 Burpees
  • 20 Power Cleans, 145/100
  • 20 Jerks, 145/100
  • 10 Snatches, 145/100
  • 10 Muscle ups

*See instructions for scales on Block B. Scale to your ability. The goal is to challenge yourself and work on movement proficiency during this AMRAP if you are unable to Rx the all required movements.

WOD Demo

D. 20

Extra Credit 5 Rounds NOT for time of:

  • 500-400-300-200-100m Row
  • 5 Bench Press, 225/135
  • 10 Bent Over Row, 155/95
  • 15 GHDSU
 
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formats

WOD 140901 – Labor Day (Open Gym Only)

labor day schedule

Labor Day is just around the corner! Here is the CFT holiday schedule:

Friday Aug 29 – All classes on as scheduled
Saturday Aug 30 – 8am class (as scheduled)
Monday Sept 1 – 7-9am only – (open gym)
Tuesday Sept 2 – All classes on as scheduled

 
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formats

WOD 140830 – Saturday

lauren listening

***There will only be Open Gym from 7-9am on Monday, Sept 1 (Labor Day). All regular classes are cancelled***

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 10

Partner Warm-up:
10 min of continuous movement.
P1: Run 200m (100m down / 100m back)
P2: Stretch (your choice)
*Swap when P1 finishes run, etc.

B. 20

Clean Technique work

C. 15

Team WOD
In a team of 4, complete as many rounds as possible of:

  • 15 Box Jumps 24/20″
  • 15 Burpees

*This is a 12 min AMRAP split into 2 x 6 min AMRAPs
*Athletes 1 & 2 will alternate rounds for 6 min to total a score
*At the 6 min mark, Athletes 3 & 4 will begin their 6 min AMRAP
*2nd AMRAP will start with a new round, not the end of the 1st AMRAP

While the movements are different, the execution will be the same as the demo here

 
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formats

WOD 140829 – Friday

jim burpee

***There will only be Open Gym from 7-9am on Monday, Sept 1 (Labor Day). All regular classes are cancelled***

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 10

Tabata Warm-Up (half cycles of):

  • Jumping Squats
  • Supermans
  • Slow Push-ups
  • Boot Strappers

*Go through each cycle 4 times. 1 cycle = 2 total min.

B. 10

10 Min EMOM
3 Back Squats, across (light)

C. 10

10 Min EMOM

  • Even: 6 Deadlift
  • Odd: 12/10 Row Calories

*You may choose your weight on the DL

D. 10

Ascending Ladder for 7 minutes

  • 20 DU, 1 Power Snatch (135/95)
  • 20 DU, 2 Power Snatch
  • 20 DU, 3 Power Snatch
  • ETC…

S1: 115/75
S2: 95/65
S3: 65/45

E. 20

Extra Credit
Accessory Work
2-3 sets of 20 GHD Sit Ups
2 sets of 20 Romanian Dead Lifts
100 Banded Good Mornings

 
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formats

WOD 140828 – Thursday

dips lee ann

THERE IS A 5 MIN BREAK BETWEEN BLOCKS

A. 15

Run 400m, then 2 Cycles of:

10 GHD Sit Ups
10 PVC Pass Throughs
10 Ring Dips
10 PVC Figure 8′s (each way)
10 Kipping Swings
10 PVC Leg Swings
10 Air Squats

B. 40

With a partner, alternate repetitions:

  • 40 Clean & Jerk 135/95
  • Run 1 Mile
  • 14 Rope Climbs
  • Run 1 Mile
  • 150 Burpees
    *Everything but the miles must be completed in an alternating fashion.
    *Miles are total distance for the team and may be partitioned as you like (400 x 4, 800 x 2, 100 x 16)

S1: 115/75, 10′ climb
S2: 95/65, rope walk up
S3: 65/45. rope walk up

 
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