• WOD Phase #1: 15 min cutoff
    • Deadlift:
      • 5 reps at 65%
      • 5 reps at 75%
      • Max reps at 85%
        • This is intended to be a calculated max as a benchmark. This levels the field sufficiently between those who have developed CF Total to a skill-set and those who have not. The percentages are there as a guideline for those who know their Working Max. For those that do not, we will help you find the way.
  • WOD Phase #2: Reps for time

    • 20 x 20m Farmers Carry Shuttles

      • 142#/70#
      • may be set down at end of 20m, but not en route.
      • Setting down or dropping at any time prior to a completed 20m lap is a no rep and must be redone from beginning of shuttle.
  • WOD Phase #3
    • 100 Abmat situps for time

      • Glutes remain on the ground.
      • Hands touch ground over head
      • Hands touch ground in front of toes
CategoryWOD
  1. 140225

    Dead Lift: 375#x7 (same number of reps as last time but 10# heavier, yay!) ***TMax ~463#!?!
    Farmer’s Carry: 7:10 142# (Jerry cans) did not do last time (knee) and left knee still does not like ‘pivot’
    ***really need to note whether cans or KBs used, really seems to make a significant difference
    100 AbMat sit ups: 3:55 (0:12 seconds slower)

  2. 140225

    142×3
    5:49 – 20x20m
    5:28 – abmat su

  3. 140225

    DL: 335*9 = 435.5 theoretical (+26 from Nov theoretical, +40.5 from 1 RM)
    FC: 3:44
    Situps: 7:41

    First 5 shuttles were done in 10m pieces, last 15 were 20m straight.

  4. 140225

    FC: -:46
    SU: -:34

  5. 140225

    DL: 143 x 5
    Farmers Carry: 8:49 (with cans)
    Ab mat situps: 4:21

  6. 140225

    DL – 245 x 5
    FC – 8:30
    Situps – 6:55

  7. 140225

    DL: 158 x 5
    FC: 6:45 (my first time, yuck!)
    Situps: 3:56

  8. 140225

    *DL: 185×6
    *FC: 10:55 (KBs)
    *Abmat: 10:30

    *Notes exercise was performed while chubby. 😉

  9. 140225

    DL = 204×9

    Farmers Carry Rx’d: 5:42
    (jerry cans)

    Situps: 8:15
    (many, many cramp breaks around 50)

  10. 140225

    DL = 233×8 -> 295 T1RM

    FC: 4:27 rx’d — yellow kb (running 10m turnaround shuttles)

    Sit-ups: 3:43 (hands forward, not overhead)

    This is probably my favorite testing wod, definitely plays to my strengths.

    • 140225

      Sick situp time! I definitely hit a wall around like…40. Ha.

  11. 140225

    DL 293 X 7
    FC 8:19
    Sit-ups 5:28

    Firemans carry absolutely sucked. Forearms were on fire. Sit-ups were good but did them way too slow!

  12. 140226

    DL = 345×8
    FC = 4 even
    Sit-ups: 3:54

  13. 140226

    DL = 345×8
    FC = 4 even
    Sit-ups = 3:54

  14. 140226

    DL = 185×8 –
    FC = DNF- Hand injury
    Sit-ups = 4:46

  15. 140226

    DL: 235 x 6
    FC: 10:00 @ 142
    AMSU: 6:07.

    Lots and LOTS of foam roll lovin’…

  16. 140226

    DL 203 x 8
    FC 7:03
    Abmats: 36

  17. 140227

    DL- 193# x 5
    Farmers carry- 6:12
    ABMATs- 4:48

  18. 140303

    DL: 285 x 3
    FC: 15:00 @142
    AMSU: 48 (Cramped and Pooped out)

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