Nutrition Benchmark V 2.0 – CFS

  • October 23, 2017
  • By :
Rob

Warm-up
In 6 mins
Run 1 Loop
Then AMRAP
5 Thrusters
5 Burpee Lateral Jumps
5 Strict Pull Ups

Level 1 โ€“ Jumping Pull Ups

Strength (20 minutes)
Work up to a 1 RM Back Squat

Suggested Rep Scheme – Weight Room Safety Video
3-3-2-2-1-1-1

Nutrition Benchmark V 2.0
In 15 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…

Level 2- 75,50
Level 1- 55,35, 1200m Run

Coaches Tip โ€“ Try to force yourself right into the movements and keep moving from station to station after the 1 mile run.

10 Comments

  • Joel Carpenter

    10/24/2017 @ 12:32 pm

    10/25/16: 2K row 9:43, WOD: 9+11 RX (20 min)
    9/13/16: Mile 8:17 WOD: 9+7 RX (20 min)

    10/23/17: Mile 8:34 mile WOD: 9+4 RX (15 min)
    Back Squat: 235

  • Chad

    10/24/2017 @ 2:52 am

    1RM Back Squat: 315

    1 mike run: 7:32

    WOD: 9+24

  • Dan Palermo

    10/24/2017 @ 2:10 am

    225
    12+30 RX

    • Dan Palermo

      10/24/2017 @ 2:12 am

      6:00 mile

  • Jason Barrow

    10/24/2017 @ 12:44 am

    Squat: 205×5

    1 Mile:
    9/8/12 – 5:51 (Track)
    9/14/13 – 6:23 (Gym)
    9/16/14 – 6:14 (Gym)
    9/22/15 – 6:02 (Gym)
    9/13/16 – 6:13 (Gym)
    10/25/16 – 6:23 (Gym)
    10/23/17 – 6:25 (Gym)

    WOD:
    9/13/16 – 9+12 Rx (20 min)
    10/25/16 – 12+1 Rx (20 min)
    10/23/17 – 12+9 Rx (15 min)
    Previous versions of this wod were 20min AMRAPs.

  • Trevor

    10/24/2017 @ 12:11 am

    Lost at fantasy football this weekend so I had to wear a vest like a hardo for an entire class.

    Squat 215 w/ vest
    Vested Mile: 7:14
    Vested WOD: 9+12 rx

    It was dumb.

  • Ben Brauer

    10/23/2017 @ 5:32 pm

    Squat: 345×2
    WOD: 6:46 Mile – 12+31 Rx

  • Sean Flannery

    10/23/2017 @ 2:45 pm

    5×5 bench: 200
    5×5 BOR: 200
    WOD: 12+6 Rx

  • Kurt

    10/23/2017 @ 1:53 pm

    5×5 bench, 5×5 fat bar bent over row
    5×3 @ 225# on squat
    WOD: 9+20 Rx

  • Alec

    10/23/2017 @ 1:09 pm

    Light attendance this morning, people up too late watching football?

    12+33 Rx.

    Lots of squat PR’s this morning from athletes too!

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