4.4.16 – WOD 


Welcome new members Stephanie & Randy G.


Weekly announcements for 4/4/16:

  • My Power Supply info and free meal for CFCT members. Click here
  • Yoga, Sunday, 4/10 at 9:30am
  • Youth Fitness Program is every Friday @ 5pm only –> $100 punch card for 10 sessions; ages 5 and up 
  • Regular Friday evening schedule resumes post Open. 5p BF, 6p Oly, 7p CF 




Back Squat 3-3-3+ 70/80/90 % of 1RM*

*always use 90% of actual 1RM

+ as many reps as possible until failure; note reps and weight


3 rounds of 1 minute at each station of: 

Bike for Calories

Russian KBS, Red/Blue

Push Press, 95/65

Toes to Bar 

– rest 2 minutes between rounds 

Optional Accessory Work:

A. Bulgarian Split Squats, 4 x 8, each leg

Use Dumbbells or KBs in each hand like a farmer carry, use utility bench

B. Front Rack Step Ups, 3 X 10, each leg 
• use 12″ Rogue Block and don’t push off back leg. Effort should be only coming from leg stepping up

C. Prone Pulls w/ pause 4 X 8, heavy



Teams of 3 rotate for 25 minutes:

400 meter Run

500/400 meter Row 

AMRAP of: 5 Wall Balls + 5 V-ups

• switch stations once Runner & Rower complete their work 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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