WOD 9.29.14 Monday (Testing WEEK)


  • Agile 8:  from Joe De Franco (please learn this; will refer back often)
  1. Foam roll IT Band- 20 rolls ea
  2. Foam roll Piriformis- 20 rolls ea
  3. Foam roll Adductors and VMO- 20 rolls ea
  4. V-sit roll-over w/toe touch- X10
  5. Quadriped hip circles- X5 front and back, each side
  6. Groiner- Lunge stretch split-jump- X10
  7. Frog jumps- X10
  8. 30 sec/ea Couch stretch (w/opp. arm up)


  • Run 300m
  • 10 band pull aparts/ 10 PVC pass thrus
  • 10 air squats


A. Find your 1RM Deadlift (TEST)

  • Benchmarks:
    • 3/4 x bodyweight deadlift
    • 1.5 x bodyweight deadlift
    • 2 x bodyweight deadlift

B. Find 1 RM Clean

  • less than 6 months: Power Clean
  • 6 months+: Squat Clean

C. MAX Unbroken K2E

  • Benchmark: 20m/15f hanging knees to elbows

D. Max Unbroken Wall Balls

  • Level 1 Benchmark:  20 reps (14/10#)
  • Level 2 Benchmark: 20-50 reps (20/14#)




WOD 6.17.14 Tuesday


A. Find Max 

  • Max Handstand Hold
  • Max L-Sit

B. “Fran”
For time: 21-15-9

  • Thrusters
  • Pull-Ups

C. 3x

  • 5 Push Jerks (for tech)
  • 10 V-Ups
  • 20 Double Unders/Attempts

WOD 6.13.14 Friday… (RE)Testing Week

Day 5/ Test 1

Standing Broad Jump for Max Distance

3 attempts (measure distance from starting line (toes on line) to heel of landing foot closest to the line. You know what to do.)

Day 5/ Test 2

Max Pushups (to Failure)

Day 5/ Test 3

Find 1RM Front Squat

Day5/ Test 4

Max Air Squats in 2 minutes

Metcon (optional) Go easy

  • 200m Run


  • Slam balls
  • Power skaters


  • 200m Run

WOD 6.9.14 Monday…(RE)Test Week

CrossFit TOTAL: Back Squat, Shoulder Press, Dead lift added together.

A. Back Squat

  • find your 1RM

B. Strict Press

  • find your 1RM

C. Dead lift

  • find your 1RM

This chart tells you at about what level you are according to total body weight. Most novice athletes are encouraged to set training goals. Initially, as you begin your journey through CrossFit we ask that you set reasonable goals with an eye toward constant improvement. For instance, I would suggest a dead lift goal for females of 1.5 x BW; for males: 2 x BW. Body weight is a mere measure and most handy for those just starting out. Once you hit those strength goals we can focus on tightening up technique and setting new goals. (NOTE: These numbers are your CrossFit TOTAL: Back Squat, Shoulder Press, Dead lift added together.)


The CrossFit Total

By Mark Rippetoe

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.