Friday, September 23rd, 2016
TESTING WEEK 2: Max time for Plank Hold For time: 50 Situps 50 Double-unders 50 Situps 50 Walking Lunges 50 Situps 50 Burpees 50 Situps *Levels 2 & 1 - 150 singles instead of 50 doubles #WOD #FunctionalFusion
Thursday, September 22nd, 2016
TESTING WEEK 2: Snatch - (Find a 1-Rep. Max.) 3-1-1-1-1 "Fran"
21-15-9
Thrusters - 95#/65#
Pull-ups #WOD #FunctionalFusion
Wednesday, September 21st, 2016
TESTING WEEK 2: Back Squat - (Find a 1-Rep. Max.)
3-1-1-1-1 Rope Climbs
Max Rope Climbs in 2 mins. (Level 3 = Full climb; Level 2 = Half climb; Level 1 = Seated-to-Standing) *Rest 3 min Handstand Hold (Level 3 = Handstand against wall - (Max Time) Level 2 & 1= Seated Kettlebell Press (Max Reps) *Rest 3 min L-Sit Hold (Level 3 = L-Sit; Level 2 & 1 = N-Sit Hold)
Max Time #WOD #FunctionalFusion


Tuesday, September 20th, 2016
TESTING WEEK 2: Strict Press - (Find a 1-Rep. Max.)
3-1-1-1-1 "Helen"
3 Rounds for time:
400m Run
21 KB Swings - 55#/35#
12 Pull-ups #WOD #FunctionalFusion


Monday, September 19th, 2016
TESTING WEEK 2: Overhead Squat - (Find a 1-Rep. Max.)
3-1-1-1-1 "Baseline"
For Time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups "How FIT are YOU? Baseline Score Chart: Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off #WOD #FunctionalFusion
Friday, September 16th, 2016
TESTING WEEK 1: Clean & Jerk (Find a 1 Rep. Max)
3-1-1-1-1 For time, 2 Rounds of: 35 Squats 35 Knees-to-elbows 35 Squats 35 Situps 35 Lunges 35 Squats *Level 2 & 1 - Perform Knee Tucks instead of Knees-to-elbows #WOD #FunctionalFusion


Thursday, September 15th, 2016
TESTING WEEK 1: Push Press - (Find a 1-Rep. Max)
3-1-1-1-1 "Jackie"
For Time:
1K Row
50 Thrusters - 45#
30 Pull-ups #WOD #FunctionalFusion


Wednesday, September 14th, 2016
TESTING WEEK 1: Deadlift - (Find a 1-Rep Max)
3-1-1-1-1 For Time:
1 mile run *Rest 3 minutes Push-ups
max set (consecutive) #WOD #FunctionalFusion
Tuesday, September 13th, 2016
TESTING WEEK 1: BenchPress - (Find a 1-Rep Max)
3-1-1-1-1 Level 3: "Elizabeth" 21-15-9 Rep Rounds for Time of: Cleans (135/95) Ring Dips Level 2: "Modified Elizabeth" 21-15-9 Rep Rounds for Time of: Cleans Stationary Dips Level 1: "Modified Elizabeth" 21-15-9 Rep Rounds for Time of: Medball Cleans Stationary Dips #WOD #FunctionalFusion


Monday, September 12th, 2016
TESTING WEEK 1: Front Squat - (Find a 1-Rep Max)
3-1-1-1-1 Pull-ups (Level 3 = Strict; Level 2 = Kipping; Level 1 = Ring Rows)
max set (consecutive) *Rest 2 min Squats
Max reps in 2 minutes *Rest 2 min Situps
Max reps in 2 minutes *Rest 2 min Dips (Level 3 = Ring Dips; Level 2 = Strict using Matador; Level 1 = Dips off a Box)
max set (consecutive) #WOD #FunctionalFusion