Friday 23 December

Beth Overhead WalkWOD:

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.



Complete 3 rounds for time of:
Row 500 meters
75% Bodyweight Bench press, 25 reps


Complete 3 rounds for time of:
Row 500 meters
50% of 1 rep max Bench press, 20 reps


Complete 3 rounds for time of:
Row 500 meters
20 reps of scaled as needed Bench press


Fish Game
Complete 3 rounds of:
5 Dumbell Bench press increasing weight each round
5 Hang to actives on Pull up bar
(these DB bench press should be laying flat on back on the floor)

Mobility or Skill:


Band Stretches
Lacross Ball

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
– Dr. Martin Luther King, Jr.

10 thoughts on “Friday 23 December

  1. 27:34 Rx’d (Body Weight=175)

    Before the WOD I found my Bench Press 1RM @300 on the fat bar. That thing is awesome.

  2. Open gym today is why I love CrossFit and I’ll never train like I use to again.

    Run 1 mile
    20 rep front squat 225lb
    30 rep 45lb weighted pullups
    50 GHD situps
    Run 1 mile
    34:41 ~ smoked

    1. You should post those split times they were impressive. It may even silence the “Haters” haha

  3. Liked seeing the light pole being used for bench press. Jason killed it!

    Seeking my 1RM for push press via 1×7. Found it at my body weight, 150#.

  4. Had a great first workout with you guys! Think I finally found what I have been looking for in a gym and am looking forward to many future workouts with you guys.

    1. Glad to hear that Israel. Really enjoyed coaching you today on your first WOD with us!

  5. Today I did Bench Press with Mandy. 85-95-105-115 PR (body weight today was 114.8 so I finally BP my body weight! This has been a long term goal of mine — you either have to get stronger or lose a little haha) 120x, 120x, 117x

    8 Rounds for time of:
    6 reps of 65lb BP
    Row 250m


    Great Day at CFI! Really enjoyed open gym today with everyone. A lot of great things went down today. Josh M. ran, a 1,000 Deadlift happened, Hudson was back at CFI, and Ben S. got a sub 7 minute Fran his first attempt at it RX’d!

  6. 21:XX on today’s WOD. Started with body weight of 175. Did 22 reps then dropped to 155 for 8 reps. Finished the last 60 reps with 135.

    Definitely feeling the effects of the last few months. Hoping the next couple weeks here will get me back to where I was. It was awesome being back at CFI again.

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