Category Archives: benchmark

Monday the 12th

I.
3 Rounds (NFT)
10 Plate Around the world (25#)
10 Jump Squat
35s HS Hold

II.
CF Regional Event 2
21-15-9
Dumbbell snatches (80/55#)
Ring dips
(Time cap: 6 minutes)

III.
CF Regional Event 3
100-ft. dumbbell overhead walking lunge (80/55#)
100 double-unders
50 wall-ball shots (30/20#)
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
(Time cap: 16 minutes)

IV.
3 Rounds (NFT)
10 BB Rows
35s Front Rack Hold
100m Farmer’s Carry

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Filed under 3 Rounds, accessory work, benchmark, chipper, crossfit, fitness, strength & conditioning, WOD

Thursday the 8th

CFGI Annual CF Mock Regional Day!

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Filed under accessory work, benchmark, challenge, crossfit, Mock Regional, strength & conditioning, Test Day, WOD

Thursday the 1st

I.
3 Rounds (NFT)
7 Tall PVC Jerks
Row 250m
7 BB Push Press

II.
Find 1RM Split Jerk

III.
21-15-9-3
Push Jerk 135/95#
Calorie Bike/Row

IV.
AMRAP (8)
20 Double Unders
8 Ring Dips
30 Double Unders
10 Ring Dips
40 Double Unders
12 Ring Dips
**Start over at the beginning**
V.
3 Rounds (NFT)
40s Front Rack Hold @ 105%
14 GH Hip Extensions
10 DB Row

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Filed under 3 Rounds, accessory work, amrap, benchmark, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD

Monday the 29th (@1000)

Class will meet at 10am

Memorial Day

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Filed under benchmark, chipper, coast guard crossfit, crossfit, endurance, strength & conditioning, WOD

Tuesday the 23rd

I.
3 Rounds (NFT)
10 Scorpions
7 Good Mornings (115/75#)
10 Stiff Legged DL (115/75#)

II.
Zero Bounce Deadlift 4×4 @70-90% (heavier than last week)

III.
“Karen”
150 Wallballs 20/14#

IV.
“Lil’ Sarah”
21-15-9
Strict Pull-ups
Sit-ups
Snatch (95/65#)

V.
3 Rounds (NFT)
14 Glute-Ham Raises
40s Weighted Wall Brace
14 Step-ups

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Filed under 3 Rounds, accessory work, benchmark, crossfit, fitness, Power Lifting, strength & conditioning, WOD