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WOD for Friday 4-1-16

April 1, 2016
It’s a very special episode of CFCB!  Kayla is instructing the am’s and the 1pm.  Brandon is at 5 & 6.
A) 12 Minutes to establish a 1 RM  Deadlift.  As with the back squat, err on the side of safety.  If any rep pushes you past what you’d characterize as 90% of full intensity, call THAT your 1 rep and work from there.
B) 12 Minutes-  3×8 Deadlift @ 50-60% of A.  Tempo controlled at 2-2-2-2.  Use the 2 seconds on the ground to re-establish perfect alignment and position.  So it IS acceptable to come to rest on the ground.
C)  Work-  3 rds For Time
10 Snatches (power or full) @ 115/75  (scale with reduction in weight)
10 Pistols – Alternating, so 5 per leg.  Scale to reverse lunges.
10 Over the bar Burpees (need not be bar facing )
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27 comments

  1. Fun!


  2. Deadlift 335, tempo @165
    WOD 7:24 * had to do lunges


  3. Dead lift 305
    Tempo 155
    Wod 10:10 rx


  4. Did bench instead – 125, 65

    WOD 8:54 with lunges, rx snatch


  5. sumo deadlift: 200
    tempo 2 x 8 @ 100

    work: 10:33 @ 55lbs & pistols
    so I dropped a wheelbarrow on my toe yesterday & it hurts to put any pressure on it…couldn’t split snatch and burpees were tricky trying to work around the pain. I’m a mess…


  6. Deadlift max 145. I know this is not great, but it was big for me because i decided to stop being a damn wuss (expletives deleted) and just do it after a year of mostly no DL. So far, hip has not exploded.
    tempo stuff at 75.
    workout (lunges/55 snatch) 7:53.


  7. I don’t max in deadlift…

    So I rough guessed based on old scores and did:
    3×8 tempos: 135.


  8. Deadlift max: 195
    Did 4×3 clean deadlifts @105
    Snatch complex: high pull, full snatch, OHS@ 45/55/60 then decided to PR again with a full snatch @67.


    • Way to go!!! -Jill


  9. Deadlift max: 210 – PR!
    Tempo @ 110
    work: 8:57 @ 65


  10. Dead lift @ 495
    4×3 @245
    Had to call it today my body was cracked 😦


  11. DL 400lbs……that’s not a typo…. PR….. Tempo 205….. Wod 7:47 scaled 95 with lunges


    • Fantastic, Jen!!


    • Hell yes Bob!!! 400 is awesome!!


      • PRs all around and it’s just the start of the strength cycle! Way to go guys!


    • Way to go!! Brah!!!!


  12. Deadlift Max: 155
    Tempo @ 75
    Skipped the WOD and did Wednesday’s pull-up work. Snatches and my shoulder are still not getting along.


  13. 225 DL *PR
    Tempo 110

    Wod 8:12 sucked! At 55# with plate under heels to get pistols (still doubt depth)


  14. Did thursters/row/box jumps workout
    Then did today’s Wod with lunges and 75 lbs snatches – 6:46


  15. I’ve got at least another month of landscaping work. It’s really functional fitness…I’m just a klutz 😉


  16. DL 1 rep max – 255; Thomas got 275 and I REALLY WANTED TO MATCH HIM, but I failed two attempts. Damn kids….

    DL tempo @ 135

    Work – 9:21 or 9:51 @ 55lb snatch and lunges


  17. 195lb. Deadlift-95lb. Slow lift
    Wod: 7:30, 55lbs and pistols


  18. DL = 365
    Tempo = 185
    WOD = 6:51 (rev lunges)



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