3 WODs +1 in 10 HRs

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Today’s Workout

25 min skill work on squat clean

Complete as many rounds as possible in 15 minutes of:
5 Squat Cleans (155#/105#)
5 Weighted Pull Ups (40#/20#)P1540462

CONGRATULATIONS to all of our athletes who participated yesterday in the first ever CFLA Team Trials! This was the 2nd day of trials, the first being the Gauntlet, last weekend. The idea today was to test each athlete in as many as possible of each of the 10 recognized fitness domains…. and to see who would come on top. Just showing up for the day today was a big deal… so regardless of the rankings below, EACH of the athletes deserve a ton of credit!

We chose 11 WODs to go into the hopper… one to be chosen at each of three times over the course of the day – 7am, 12 noon, and 5pm. Athletes had to be ready for anything, as the workouts were revealed one at a time. As a bonus, immediately after the 2nd WOD, we randomly choose 1 of 3 strength max efforts to ensure that we specifically tested this element. Below, I’ve listed the WODs and the results. Again – congratulations to all!

WOD#1 – 7am
For time:
100 Double Unders
5 Squat Snatch (95/65)
75 Double Unders
10 Squat Snatch
50 Double Unders
15 Squat Snatch
25 Double Unders
20 Squat Snatch

WOD #2 – 12 Noon
5 Rounds, with a 1 minute rest between rounds of:
As many reps as possible in 3 minutes of:
3 Burpees w/ lateral jump over bar
6 Thrusters (95/65)
9 Box Jumps (20″)

WOD #2A – 1 Rep Max Deadlift
– must be completed within 5 minutes of finishing WOD #2

WOD #3 – 5 pm
“Double Wall Ball Cindy”
As many reps as possible in 20 minutes of:
10 Pull Ups
20 Push Ups
30 Wall Ball



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