CFCT – CrossFit Gym in Corona, CA

  
5pm mobilizing their hips before some heavy Push Presses and a long chipper. Mobilizing and activating before intense exercise will reduce the chance of injuries. This is a major goal for our athletes to stay supple and healthy. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odds = 20 Russian Twist w/ KB 

Evens = SMART Goal Work 

WOD:

Every 3 minutes X 7 sets (21 minutes)

5 Deadlifts, 275/185

7 Ring Dips

9 Burpees 

11 ABMAT SU 

Optional Accessory Work:

40 Bench Press, 65% of your 1RM*

*every time you break perform a 30 second Wall Sit 

BaseFit

WOD:

25 minute Partner AMRAP of:

Row 500/400 meters (250/200 each)

30 Medball Cleans

20 Pull-ups

10 V-ups 

Mobility WOD:

Hip stabilization drill 

Hip mobilization with bands (anterior lateral)

Overhead banded squat drill

Scapular stabilizing drill on wall

Thoracic opener bar

Quad mash

Triceps mash

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

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  1/20

A)

Clean Grip Deadlift 5-3-1+ @ 75/85/95 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

+ means as many reps as it takes to hit failure. Keep track of number

B)

3 X 20 Barbell Bridges, add weight & go heavy 

C) 

3 X 6 Glute Ham Raises with a controlled decent 

D) 

Tabata Speed Skaters, max reps

Wednesday

CrossFit 

Strength:

5 X 3 Push Press, building to 90% of 3RM plus adding:

<100 pounds = 5 pounds 

100-149 pounds = 10 pounds 

150-199 pounds = 15 pounds 

200+ pounds = 20 pounds 

WOD:

14.4 

As many reps as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb. / 14 lb.)

30 cleans (135 lb. / 95 lb.)

20 muscle-ups

Optional Accessory Work:

3 sets NOT for time of:

10 DB Bicep Curls, each arm alternating 

15 DB French Press

BaseFit 

WOD:

5 rounds for time of:

10 Overhead Squat, 45/33 

20 ABMAT SU

Immediately followed by:

4 rounds for time of:

8 Burpees 

16 KBS, Blue/Pink

Immediately followed by:

3 rounds for time of:

400 meter Run

21 Russian Twists w/ KB

12 DB Squat Snatch, 6 ea/sd

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

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Monday

CrossFit 

Strength:

Back Squats, 5 X 5 building to 90%*

*add weight from last week based on the following: 

<100 pounds = 5

100-199 = 10

200-299 = 15

300+ = 20

WOD:

50/30 Assault Bike Calories

Immediately into:

1 mile Run (CrownTown mile loop course)

• total time is your score 

Optional Accessory Work:

3 sets NOT for time of:

10 Strict Pull-ups, weighted if possible

8 Bulgarian Split Squats, each side (weighted)

6 Dragonflys, 5 second decent tempo

BaseFit

WOD:

Tabata Bottom to Bottom Squats

Immediately followed by:

1 mile Run (use CrownTown mile loop) 

Immediately followed by:

100 Push-ups

50 V-ups

25 Pull-ups 

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

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mid-WOD

Watch Wodapalooza competition online by clicking here. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odds = 10 Hollow Rocks

Evens = SMART Goal Work 

WOD:

30-20-10 reps for time of:

Wall Balls, 20/14

Burpees

Toes to Bar

Optional Accessory Work:

40 Bench Press*

• every time you break perform a 30 second Plank 

*use 60% of 1RM

BaseFit

WOD:

5 rounds, each for time of:

Run 200 meters 

20 A-Squats

15 Push-ups

10 v-ups

Rest 1 minute 

Barbell Club:

A)

Front Squat 3-3-3 @ 70/80/90 % of 1RM*

*always use 90% of actual 

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

B)

Jumping Back Squats, 4 X 8 w/ light weight 

C)

3 sets of: 

5 Box Jumps w/ Medball in hand, then drop ball, flip box one step higher and perform 5 more Box Jumps

D)
100 Walking Lunge Steps 

Mobility WOD:

Row 5 min building each min

Foam roll (it band and quads)

Shoulder stability

ER/IR 

Pivot prones

Row

Lax ball lats 

Partner triceps grind

Triceps banded stretch 

Partner IR hip release 

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

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Athlete: Alex R. 

Wednesday

CrossFit

Strength:

5 X 3 Push Press, building to 90% of 3RM plus adding:

<100 pounds = 5 pounds 

100-149 pounds = 10 pounds 

150-199 pounds = 15 pounds 

200+ pounds = 20 pounds 

WOD:

3 rounds for time, rest 3 minutes, 2 rounds for time, rest 2 minutes, then, 1 round for time of: 

8 Push Jerks, 155/105 

16 Pull-ups

Run 200 meters 

Optional Accessory Work:

5 sets NOT for time of:

20 Banded Pull-aparts

20 Banded Tricep Pushdowns 

BaseFit

WOD:

5 rounds for time of:

30 Russian KBS, Blue/Pink 

45 ABMAT SU 

600 meter Run 

Barbell Club:

A)

Clean Grip Deadlift 3-3-3+ @ 70/80/90 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

+ means as many reps as it takes to hit failure. Keep track of number

B)

4 X 6 Barbell Bridges, heavier than last week

C)

3 X 12 Single Arm DB Row, each side 

D)

3 X 15 Single Leg RDL, each side 

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

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Athlete: Joe Y. doing some Pistols during Saturday’s chipper workout. 

Monday

CrossFit

Strength:

Back Squats, 5 X 5 building to 90%*

*add weight from last week based on the following: 

<100 pounds = 5

100-199 = 10

200-299 = 15

300+ = 20 

WOD:

Using 65% of your 5RM Back Squat, for time:

15 Squat Cleans

– rest 3 minutes 

12 Squat Cleans

– rest 3 minutes 

9 Squat Cleans 

Optional Accessory Work:

3 sets NOT for time:

8 Strict Pull-ups, weighted if possible

24 Russian Twists w/ KB

30 second static Superman Hold 

BaseFit

WOD:

For reps:

5 minutes of Burpee Box Jumps

5 minutes of Rest

4 minutes of Row, Calories

4 minutes of Rest 

3 minutes of Wall Balls

3 minutes of Rest

2 minutes of Push-ups

2 minutes of Rest

1 minute of Pull-ups

Barbell Club:

A)

Push Press 3-3-3+ @ 70/80/90 % of your 1RM*

*always use 90% of your actual 1RM when calculating percentages 

+ means failure reps and keep track of that number

B)

Bent Over Rows 4 X 10, heavy (no Kipping) 

C)

3 Giant sets of:

10 DB Front Raises

10 DB Lateral Raises

10 DB Reverse Flys

*use a light to moderate load

D)

3 X max effort Stationary Dips

– rest as needed between sets 

E)

Accumulate 180 seconds in Plank 

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

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Some kids get video games for Christmas, some kids get Dumbbells. Product of his environment! 

Thursday/Friday

CrossFit 

SMART Goal Work:

EMOM X 10 of:

Odd minutes = SMART Goal

Even minutes = 8-10 Heels to Heaven, controlled decent 

WOD:

14.3

MEN 

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN:

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

Optional Accessory Work:

Stand on Edge of Ballistic Block for 5 minutes

30 Strict Knees to Elbows*

Every time you break lay in Child’s Pose for 1 minute 

BaseFit

WOD:

Teams of 2-3 for time: 

100 Calorie Row 

100 Wall Balls

100 Step Up Jumps, two count 

100 Knees to Elbows 

100 Step Up Jumps, two count 

100 Wall Balls

100 Calorie Row 

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

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 Athlete: Michelle E. with the look of determination during a Turkish Get-up.

Wednesday

CrossFit 

Strength:

5 X 3 Push Press, building to 90% of your 3RM from last week 

WOD:

13.4 

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135/95 pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar

135/95 pound Clean and jerk, 12 reps

12 Toes-to-bar

135/95 pound Clean and jerk, 15 reps

15 Toes-to-bar

135/95 pound Clean and jerk, 18 reps

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Optional Accessory Work:

100 Push-ups, pause for 1 second at full extension 

BaseFit 

WOD:

4 rounds for Reps of:

1 minute of Burpees

1 minute of Alternating DB Snatch

1 minute of PVC OHS

1 minute of V-ups

1 minute of Rest 

Barbell Club:

A)

Clean Grip Deadlift 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

+ means as many reps as it takes to hit failure. Keep track of number

B)

Barbell Bridges 4 X 8, heavy as possible

C)
Reverse Hyper 3 X 30 

D)

Single Leg RDL w/ KB, 3 X 15 each side 

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

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Athlete: Cindy F. doing some One Arm Russian Kettlebell Swings during “Awkward Object Wednesday” last week. 

Monday

CrossFit

Strength:

Back Squats 5 X 5, building up to 90% of your 5RM 

WOD:

15.3

AMRAP in 14 minutes of: 

7 Muscle-ups

50 Wall Balls, 20/14 

100 Double Unders

Optional Accessory Work:

3 sets NOT for time of:

10 Goblet Lateral Lunges, each side

20 Russian Twists w/ KB

BaseFit

WOD:

10 minute AMRAP of:

21//18 Calorie Row 

15 A-Squats

9 Walking Lunges, each side 

Rest 1 minute 

10 minute AMRAP of:

21 ABMAT SU

15 Push-ups

9 Pull-ups 

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

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