9-26-2012 WOD


5 X 10 second Hollow Body Hold plus 10 Tuck Crunches

Warm-Up / Skills

Handstand Push Up Skills
5X Kick Up
5X Holds – feet off the wall
5X Single Arm Holds
5X Knees to Elbow
5X Kipping HSPU
5x Strict HSPU


10 Weighted Step Ups – 20″
5 Barbell Rows
10 Weighted Step Ups – 20″

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs

Scaled Weights: 75/55, 65/45, 55/35



8-1-2012 WOD



Push Press


Run 400M
21 Thrusters
21 Pull Ups
21 Push Ups
Run 400M
15 Thrusters
15 Pull Ups
15 Push Ups
Run 400M
9 Thrusters
9 Pull Ups
9 Push Ups

This is Myrla’s last day at CF Medford before she leaves the states.  Myrla’s a tough chica!  She has done more Spartan races than anybody we have ever met.  She likes the long WODs.  You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun!  If you get to see Myrla, wish her well in her future.  If you haven’t met Myrla yet then grind though her WOD.

7-19-2012 WOD



EMOM 10 Minutes – 3 Deadlifts


4 Rounds of 3 Minute AMRAP/1 Minute Rest
3 Hang Cleans
5 Front Squats
7 Push Press

135/95 – use the same weight throughout

6/27/2012 WOD


5×5 Strict Pull Ups

5×5 Assisted Strict pull Ups

Here. We. GO! WOD:

30 Pull Ups

50 Double Unders

21 Push Press

50 Double Unders

21 Hang Clean

50 Double Unders

21 Overhead Squats

50 Double Unders

21 Burpees

50 Double Unders

30 Pull Ups

Let’s get after it!

5/25/2012 WOD

*Make Up Day*

If you were unable to attend either Monday or Wednesday’s classes you can make up your 1 Rep Max attempts at Front Squat & Push Press.  If you plan on doing this, please hit your Power Cleans first then continue on to your FS & PP.  Try to spend no more than 15 minutes on each exercise.


15 Minutes to find 1 Rep Max Power Clean


“Bear Complex”

7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

(then down to a touch and go to start the next power clean)

This is not for time – you can rest wherever just not on the ground.  Try to work up to a heavy load.


Get Strong, Get Fit!

5/2/2012 WOD


Push Press

70% X 3, 80% X 3, 90% X 3

OK.  The percentage above ^ (70%, 80%, 90%)

is taken from 90% of your 1 Rep Max.

If, for instance, your 1 Rep max is 105lbs., 90% of that is 94.5lbs.

70% of that is 66.15 – Since we don’t have a 1.15lb/ plate – get to the nearest multiple of 5lbs. In this case, would be 65lbs.




Deadlifts (225/155)

Handstand Push Ups

The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.

After the last handstand push-up, the workout is complete.


The athlete’s score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.

Movement Standards

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Deadlift, bottom position

Deadlift, top position

Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

Handstand push-up, top position

Handstand push-up, bottom position

4/13/2012 WOD

Timed 400M


Run 400M

21 Press

Run 400M

21 Push Press

Run 400M

21 Push Jerk

Run 400M

“Hiding from your weaknesses is a recipe for incapacity and error.”

Attack Your Weaknesses!