Workout of the Day 3/11/2013

13.1 Group


Congratulations to the entirety of the CFM community, after week 1 we are placed 50th in the world and 5th in the Nor Cal Region!


Back Squat 3 x 5; use last weeks weight from the 5 x 3


Bench Press 3 x 5; following each set perform a set of max strict pull-ups, be sure to encourage athlete’s to leave 1-2 reps in each set

Extra Work

Weighted Walking Lunge 3 x 10; 5 per side, increase weight each set

Hanging Leg Raise 3 x 10; the goal is strict toes to bar, raise the legs as high as possible with straight legs as a scale, tucked knee-ups if unable to raise with straight legs

Post your days loads and reps to comments.


One response to “Workout of the Day 3/11/2013

  • Chris L.

    In the hopes that more of my CF1 companions will join me on here…

    Back squat: 205 lbs max, up from 195 lbs previously
    WOD: 155 lbs (bench press is not my strong suit); 20/17/15 pull-ups…52 total
    No time for the Extra Work

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