Tag Archives: benchmark

Tuesday the 24th (Farewell WOD)

Change of Command

I am now completely relinquishing all management, coaching  and programming to Coach Rob and Coach Stacy.  I will stand by as IT assistance while the head coaches figure out the blog/social media fun and, as always, in adhoc (or fatherly) basis if anything is needed from me.  I started CFGI in April of 2011, and am extremely proud of the amazing community and exemplary coaching staff that has developed.  I have nothing but pride and joy.  Thank you all so very much.  I will always be first and foremost CFGI. I leave you with my last posted WOD, which will be heavy on volume and tough as usual.  But it will also include a hero WOD that was first performed in CFGI back in May 2011 as a fond and honorable farewell.

Much Love and Respect, Coach Manolo.

I.
3 Rounds (NFT)
700m Bike
10 Double Kettlebell Sumo Deadlift
7 Push Ups

I.
3 Rounds 
20 Cal Bike
100m Sandbag Carry 120/80#
5 Strict Chin-ups

III.
JT
21-15-9
 
Handstand push-ups
Ring dips
Push-ups

IV.
EMOM (18)
13 Kettlebell Swings 70/53#
13 Box Jump Overs 24/20″
13 GHD Sit Ups
Alternate Movements every Minute.

V.
3 Rounds (NFT)
4 TGU
14 Hip-Extension
45s HS Hold

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Filed under 3 Rounds, accessory work, Announcement, crossfit, crossfit affiliate, Crossfit box, crossfit government island, crossfit military, EMOM, fitness, Hero, In honor, interval training, military, skill practice, strength & conditioning, WOD

Thursday the 5th

I.
3 Steady Rounds
5 BB Snatch Balance
15 Lunges
10 Toes to Bar
10 Dislocates

II.
3 Attempts at Max Rep BW Overhead Squat
Rest 3:00 Between Efforts

III.
“Elizabeth”
21-15-9
Squat Cleans 135/95#
Ring Dips

IV.
Bike 100 Calories

V.
3 Rounds (NFT)
10 DB Row
10 Good Mornings (135/95#)
45s HS Hold

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

Friday the 18th

I.
3 Rounds (NFT)
5 Snatch Balance
7 Box Jumps
4 Strict Chest to Bar Pull Ups
 
II.
Find 3RM OHS
 
III.
200 DUs
100 Air Squats
50 Push Ups
25 Burpees to 6″ Target
 
IV.
1k Swim
1k Run
1k Row
 
V.
Sotts Press Ladder
EMOM (until failure)
3 Reps from behind the neck
45/35#
Add 10/5# until failure
 
VI.
3 Rounds (NFT)
35s HS Hold
10 BB Hip Extensions
10 Inverted Rows

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Filed under 3 Rounds, accessory work, crossfit, EMOM, endurance, group ruck, strength & conditioning, Test Day, WOD

Thursday the 17th

I.
3 Rounds (NFT)
:30 HS Hold
10 Calorie Bike
8 Broad Jumps
 
II.
Find 1RM Power Clean
 
III.
“Diane”
21-15-9
Deadlift 225/155#
HSPU
 
IV.
Run 1 Mile
 
V.
UB Muscle Up Test
1-2-3-4-5-6-5-4-3-2-1
 
VI.
3 Rounds (NFT)
10 Scorpions
10 Dislocates
:30 Hollow Hold

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Filed under 3 Rounds, accessory work, assessment week, benchmark, crossfit, fitness, Olympic Weightlifting, Pre-Cycle Test Day, skill, strength & conditioning, WOD

Tuesday the 15th

I.
3 Rounds (NFT)
10 Hip-Circle Squats
10 Calorie Row
10 Good Mornings
 
II.
Find a 1RM Back Squat
 
III.
“Fight Gone Bad”
3 Rounds
1:00 Wallballs 20/14#
1:00 Sumo DLHP 75/55#
1:00 Box Jumps 20/16″
1:00 Push Press 75/55#
1:00 Row for Calories
1:00 Rest
 
IV.
3k Row
 
V.
AMRAP (5)
ME of 4UB Strict Pull Ups
Score is number of UB sets completed.
 
VI.
3 Rounds (NFT)
35s Superman Hold
10 Hip Extensions
7 Evil Wheels

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Filed under 3 Rounds, accessory work, amrap, assessment week, benchmark, challenge, crossfit, endurance, fitness, interval training, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD