TUES 09.13.16 “Baseline Plus”

Casey G.
Casey G.

Upcoming CFM Events

Wednesday, Sept 14th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. Sign up here!
Saturday, Sept 17th: 2-3:30pm. CFM Social & Potluck.
Thursday, Sept 22nd: Bring-A-Friend Day!! There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Baseline Plus Test [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
1 Round
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

Coach’s Corner
This workout has been developed by Neal Maddox to be the first of 2 benchmark workouts. It is modeled off one of the original benchmark workouts and adapted to create appropriate skill levels for our wide range of athletes. The original workout was only 1 round no matter what the skill level, but we are challenging both our level 2 and level 3 athletes to take it up a notch with 2 rounds.

Pick a level based on your current abilities, not because you feel like you should be an X level athlete. The goal is to move as quickly through the workout as possible without getting stuck on one movement due to it being too heavy or too advanced of a movement. We will be retesting this workout in 6 weeks for all CFM members. Enjoy the workout and this variation on the Baseline!

And coming tomorrow…

20 Minute AMRAP “Open Test”
50 Wall balls (20/14) to (10/9ft)
50 Double Unders
40 Box Jumps (24/20”)
40 Toes to Bar
30 Chest to Bar Pullups
30 Bar Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle Ups

Post total reps completed in the WOD. Ex: 286 Rx.

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