CFCT – CrossFit Gym in Corona, CA

Monday

CrossFit

Strength:

Back Squat 2 x 10, same load across

WOD:

For time:

10-9-8-7-6-5-4-3-2-1 reps of Clean Grip Deadlift, 225/155 

1 Round of “Cindy” after each round; 5 Pull-ups + 10 Push-ups + 15 Air Squats

Optional Accessory Work:

3 sets NOT for time of:

50′ Farmer Carry Walking Lunge Steps w/ KB in each hand

20 Anchored Windshield Wipers w/ small plate between feet

Palms in wide grip Bar Hang, accumulate 30 seconds

BaseFit

WOD:

EMOM x 21 of:

Minute 1 = Row 15/11 Calories

Minute 2 = Run 200 meters

Minute 3 = 10 Russian KBS + 10 Push-ups

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

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#TBT Date Night Weight Night from the CrossFit Open in 2014. 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM x 10 of:

Odds = SMART Goal #1 

Evens = SMART Goal #2

Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols

WOD:

12 minute AMRAP of:

1,000 meter Row buy-in, then in remaining time:

Max Thrusters, 135/95 

• EMOM perform 4 Burpees Over the Barbell 

*Score is Thruster reps

Optional Accessory Work:

200 meter Walking Lunge Steps 

BaseFit 

WOD:

20 minute AMRAP of:

Run 400 meters

7 reps of Bear Complex w/ empty barbell

(1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press = 1)

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

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Wednesday

CrossFit

Strength:

4 x 10 Barbell Bridges, heavy 

WOD:

“Seven Deadly Sins” 

For Time:

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts, 185/135

100 Double-Unders

30 Box Jumps, 24/20

20 Burpees

10 Cleans, 185/135 

Optional Accessory Work:

3 sets NOT for time of:

8 Upside down KB Strict Press, each side

8 Wall Angels

8 Strict Handstand Push-ups

BaseFit

WOD:

7 minute AMRAP of:

Run 200 meters 

10 KB SDHP

10 HR Push-ups

Rest 3 minutes 

7 minute AMRAP of:

Run 200 meters

KB Baby Carry 200 meters

20 Air Squats

Rest 3 minutes 

50 Kettlebell Swings, every time you stop swinging you must complete 10 Burpees 

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

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Some new restroom signs are in order. 

Monday

CrossFit

Strength:

4 x 3 Tempo Back Squats @ 70-80% of 1RM

• 3 second Decent, 1 second Pause in bottom, explode up; rest 2-3 minutes between sets 

WOD:

5 rounds for time of:

12 Hang Squat Cleans, 115/75

9 Push Press, 115/75

6 Burpee CTB Pull-ups

Optional Accessory Work:

3 sets NOT for time of:

15-20 GHDSU

10-15 Strict TTB

10-15 Weighted Hip Extensions

5-8 GH Raises 

BaseFit

WOD:

Teams of 3 complete a 25 minute AMRAP of:

40 Calorie Row

40 Medball Squat Jumps

40 Calorie Row

40 Medball Jumping Lunges

40 Calorie Row 

40 Medball ABMAT SU, anchored by partner 

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

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Ben L. killing two birds with one stone while he rows for fitness and absorbs some Vitamin D. during “Hortman”. 

Thursday/Friday

CrossFit

Warm-up:

With a Partner against an 8 minute clock:

Row max meters, switching every 250m

Mobility:

Choose one upper body exercise and one lower body exercise and perform 4 minutes on each one for a total of 8 minutes 

WOD:

EMOM x 20 of:

1 Deadlift

1 Power Clean

1 Front Squat

1 Split Jerk

• you choose load

Optional Accessory Work:

4 sets NOT for time of:

8 Close Grip Bench Press

10 Clapping Push-ups

12 DB Pec Flys

BaseFit

WOD:

10 minute AMRAP of:

10 OH Walking Lunge Steps, weighted 

10 ABMAT SU

10 Pull-ups

100 meter Run

5 minute rest

10 minute AMRAP of:

10 Box Step Ups

10 V-ups

10 SDHP w/ KB

Rest 5 minutes 

800 meter Backwards Run for time 

Mobility WOD:

Warm up: coaches choice

Quad mash 

Lumbar double tennis ball release

Reverse rack shoulder IR

Self snags ankle 

Alternate calf grind

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

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U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

Wednesday (Veteran’s Day)

CrossFit

WOD:

“Hortman”

Complete as many rounds as possible in 45 minutes of:

Run 800 meters

80 Squats

8 Muscle-ups

Optional Accessory Work:

3 sets NOT for time of:

1 minute Couch Stretch, each side 

1 minute Elevated Hamstring Stretch, each side 

1 minute Calf stretch, each side

BaseFit

WOD:

5 rounds for time of:

20 Thrusters, 45/33

10 Pike Push-ups w/ Rogue Block 

20 Mountain Climbers, two count 

10 HR Push-ups

50′ Bear Crawl 

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

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Props to these studs for winning their competition on Saturday. There wasn’t a podium, so they were sure to tell you what place they got in this pic. Way to represent we had no doubt! From left to right, Jubani E., Mike B., Matt L., and Dom R.

Monday

CrossFit

Strength:

Back Rack Reverse Walking Lunges 4 x 10, heavy 

WOD:

12 minute AMRAP of:

3 Snatches, 135/105

6 Clean & Jerks, 135/105

9 Chest to Bar Pull-ups

54 Double Unders

Optional Accessory Work:

3 sets NOT for time of:

10 Prone Pulls, heavy

8 One Legged RDL, each side (heavy)

6 Bulgarian Split Squts, each side (heavy) 

BaseFit 

WOD:

3 rounds of: 

3 minute AMRAP of:

10 Russian KBS 

8 Goblet Squats

6 Front Rack Lunge, 3 ea/side 

4 Strict Press

-Rest 1 minute 

3 minute AMRAP of:

10 Medball Cleans

8 Medball Thrusters

6 OH Medball Lunges, 3 ea/side

4 Medball Push-ups

-Rest 1 minute 

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

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This pic is too funny not to post. 

Thursday/Friday

CrossFit

Gymnastics:

4 sets For QUALITY:

10 Toes Thru Rings

5 Seated Box Jumps, high as possible

10 Stationary Dips

20 Russian Twists w/ Medball 14/10

WOD:

EMOTM – Death by Burpees & Thrusters

Min 1 – 1 Burpee & 1 Thruster (95, 65)

Min 2 – 2 Burpees & 2 Thrusters

Min 3 – 3 Burpees & 3 Thrusters

etc… Continues until the athlete cannot complete the minute’s allotted work

• Burpee to a plate and must clap overhead

Optional Accessory Work:

5 x 5 Seated Strict DB Press, AHAP 

• rest as needed between sets

BaseFit

WOD:

AMRAP in 25 of:

Partner up OR work solo w/ a 1:1 work to rest ratio of:

200 meter Run 

15 Wall Balls

10 Toes to Bar

5 Pike Push-ups w/ Rogue Block

• relay style; complete a full round then switch/rest 

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

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Saudi Arabian prince with USA wrist wraps! Dustin C. during some Frankenstein Squats on Halloween. 

Wednesday

CrossFit 

Strength:

E3MO3M x 5 sets (15 minutes) of: 

Close Grip Bench Press, 8 reps

At 90 second window of each round

Clean Grip Hook Grip Deadlifts, 5 reps 

• building in weight for both movements over the course of the 5 sets

WOD:

3 rounds for time of:

20 Pull-ups

10 Snatches, 135/95 pounds 

Optional Accessory Work:

3 sets NOT for time of:

15 Reverse Snow Angels, weighted if possible

10 DB Skull Crushers

25 Weight ABMAT SU, anchored 

BaseFit 

WOD:

4 sets for total reps of:

1 minute Row (calories) 

1 minute DB Push Press

1 minute Russian KBS

1 minute Burpee 

1 minute Rest 

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

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Hopefully this whoopie cushion doesn’t blow at the bottom of this Frankenstein Squat. 

Monday

CrossFit 

Strength:

3 supersets of:

5 Front Squats

5 Back Squats

– rest 2-3 minutes between sets

• complete 5 Front Squats, rerack barbell, unrack immediately on back and perform set of 5 Back Squats; heavy as possible 

WOD:

For time:

1,000 meter Row

30 Clean & Jerks, 155/105

100 Double Unders

Optional Accessory Work:

3 sets NOT for time of:

10 Prone Pulls

5 DB Snatch + 50′ OH Carry, each side (heavy)

25 Hollow Rocks 

BaseFit

WOD:

8 rounds of :20 of work followed by :10 of rest at each station. No additional rest between stations. 

Pull-ups

Push-ups

ABMAT SU

Air Squats

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

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