For me, crossfit was a very pleasant surprise. I had been fairly consistent with a normal strength and conditioning program during my offseasons, but no program has had the effects of crossfit. I've lost weight, while at the same time becoming stronger and faster. My body composition is the best its ever been. I feel better running, swinging, and throwing than I ever have. I would recommend CFWC to anyone with a strong desire to get in the best shape of their life. All you have to do is come ready to work hard, and the instructors at CFWC will...
Ryan B.
Bench press 5-3-1+(70-80-90% of 1RM)
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Climb the ladder (8:00):
3 Box jumps 24/20″ (full foot)
3 American kettlebell swings 53/35#
6 Box jumps
6 American kettlebell swings
9-9, 12-12, 15-15…etc
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Cash out: 30 Reverse V-ups
Standing press 1RM
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5 Rounds for time:
10 DB push jerks 45/25#
10 Pistols (5/5)
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Cash out: Accumulate 1:00 in L-sit
Back squat 5-3-1+(70-80-90% of 1RM)
*Perform 3 box jumps (mid-thigh) immediately prior to each work set
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Complete as many rounds as possible in 10 minutes:
8 Deadlifts 185/115#
10 Pushups (hr)
12 Walking lunges
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Cash out: Hollow rock x50
Bench press 3-3-3+ (65-75-85% of 1RM)
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21-15-9 for time:
Sumo DL highpull 95/65#
Box jump 24/20″ (full foot on the box)
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Cash out: Diamond pushup 3×8-10
5 Rounds for quality:
3 Dragonflags
2 (Rope climb from supine, 5 rows on rope, rope climb from supine)
Wheelbarrow, 1 length
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“Erica’s Belated B-day WOD”
6 Rounds for time:
6 Push jerks 135/95#
12 Dumbell snatches 45/25#
18 Skiers
Deadlift 5-5-5+ (60-70-80% of 1RM)
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Complete as many reps as possible in 8 minutes:
3 Power cleans 155/105#
5 Handstand pushups
7 Toes-2-bar
*Score=total reps x PC weight (#)
4 Rounds for quality:
:30 Handstand hold, chest to wall, shoulders open
7 Pushups, hollow chest, shoulders forward, external rotation
3 Dragonflags, lead with heels
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10-8-6 for time:
1-Arm DB thruster (each arm)
Weighted pullup
*Choose your own weights
**Score by time (s) divided by total weight (#)
***Do NOT drop DBs
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Cash out: Accumulate 1:00 in L-sit
Box squat 10×2 on the 1:00 (50% of 1RM)
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5 Rounds for time:
7 Front squats 135/95#
14 Skiers
7 Ring dips
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Cash out: Back extension x50
Back squat 5-5-5+ (60-70-80% of 1RM)
*Perform 3 box jumps (mid-thigh) between work sets
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Complete as many rounds as possible in 8 minutes:
5 Deadlifts 225/155#
15 Squats
5 Handstand pushups
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Cash out: Hollow rock x50
Back squat. Warm up thoroughly, then complete 1 set of 15 @50% of 1RM
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21-15-9 for time:
Power clean 135/95#
Ring pushup
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Dragonflag 3×3
