“True Doctrine”

Bench Press

3 – 3 – 3 – 3 – 3


AMRAP in 10 minutes:


  • 10 Medball Cleans (20)
  • 10 KB Swings (53)
  • 5 Box Jumps


Post results to comments.


March 26 025

The Medball Clean:  Wheezy (right) at the bottom position of a Medball Clean (deadlift posture) and MadMax (left) explodes to fully extend his hips without curling his arms to cause momentum for the ball to come up.  Nice work guys!

Gabriel Visitor Chino CA 001

Gabriel Ortiz is a visiting "garage crossfitter" from Chino, CA.  He is taking on 3 consecutive WODs at ACF.  Welcome Gabriel!  Schubert is in the background taking on his second consecutive WOD yesterday.


50 Responses to ““True Doctrine””

  1. BB2

    185-195-200-200-205(1)
    6Rnds 5reps (Rx)
    Good work pacemakers!

  2. the "Gris"

    235-235-235-235-245
    5 rds, 10 rps; (RX + 70KB + 30″ box)
    Agree all with C-note. Bench and CCR makes for a good time.
    30″ box was something different however. I crashed and burn on my first jump. Was taller than I expected.
    Great pacemaker morning.

  3. Gatekeeper < -III---------III-

    175-185-195-200(2)-200miss. My head got in the way 🙁 frustrating…
    5rnds(Rx) I thought I was only going to do 4 rounds but G pushed me so I was able to do 5 🙂
    Great job on your bench work Jonathan.
    Great job Pacemakers!
    Happy to have Grover and pop rocks with us this morning!
    Thanks G!

  4. Nicole Disco D

    BP 55,60,65(2),65,70
    5 rds + 1 rep
    10mb,30kb,20 box step
    My back was really tired from yesterdays wod and a 5000 row on sunday. Good times t-cats:)

  5. BB2

    Way to go Midget1!
    Way go back and get all three@75 on the bench after the miss! That’s determination!

  6. She-Ra

    Grr this busy, boxless life.. but then again, they don’t just give masters’ degrees away 🙂
    WOD:
    9 fascinating articles about eating disorders!! 🙂
    Way to push Toe!! Sorry to hear about your run in with the box bro, 1 battle wound down.. and handful to go!

  7. Silverback

    That’s just not right that the Pacemakers get to listen to the melodious tones of CCR and other fine classical rockers, while I’m subjected to head-banging, heavy-metal rocker wannabes when I’m in the box. I guess C-Note & Gris rank and I do not.

  8. Rosie

    65-75(1)-75(2)-65(2)-65
    5Rd + 10MBC (10MB,26KB,20″BJ)
    Thanks G,for the tips & spotting on the bench.

  9. Silverback

    Bob – I will do burpees next time I see you. Admiral, since you put it like that, I’m ok with not getting a vote. But a little Traffic, Clapton or Jethro Tull would be awesome. I’m just sayin’…

  10. Pepper

    Silverback, I have to agree with you on the music comment. I think we…shall we say… ‘vintage’ members of the box, although outnumbered, should get some equal time with our bands. Traffic, Clapton, Jethro Tull? High five, and pass it this way. I’m just sayin…

  11. G

    Wait a minute….Vintage Peeps…I do play Led Zep once in a while!
    Ahem….Silverback…Moi… Heavy Metal Rocker Wanna-be!!!??!!! Vous etes dans le petrin mon cher mari!
    On a serious note:
    We have met almost half the minimum order of 1k with YonderWay Farms for delivery this Friday, April 9th. For those who expressed interest in ordering you have until Thursday 7pm to make the order and they will be at our box on Friday between noon-1pm for distribution. The link to order is:
    https://www.eomniform.com/servlet/FillForm/yonderwayfarm/YWF_Order
    Jason with Yonder Way Farms will be available for a Q&A next week. Date TBA.

  12. Gatekeeper < -III---------III-

    175-185-195-200(2)-200miss. My head got in the way 🙁 frustrating…
    5rnds(Rx) I thought I was only going to do 4 rounds but G pushed me so I was able to do 5 🙂
    Great job on your bench work Jonathan.
    Great job Pacemakers!
    Happy to have Grover and pop rocks with us this morning!
    Thanks G!

  13. Andi

    Hey Fam, I had family commitments today myself – I saw you in spin class, you looked about as thrilled to be there as I was upstairs running!
    That place is so freakin’ lame. They ought to just turn it into a nightclub for all the socializing going on in there…………..

  14. Silverback

    G – Porquoi? Je suis un amoureux du rock classique!

  15. G

    Almost forgot, Arnold glad you avoided being held with the duct tape today 🙂 and congrats on the PR. Form first….before you hurt your neck muskulls!
    Welcome aboard, John O’Malley!!! Not bad on the baseline WOD this morning.

  16. BB2

    O’Malley….Flanagan…. invasion of the Irish! 😉 Wait a second I thought we only took Filipinos here…

  17. T to the O to the Double-D

    185-195-205-215-225 and 235 two times for good measure.
    6 rds and change.
    good energy this morning

  18. T to the O to the Double-D

    heather d, are you baby-sitting all of us to make sure we are squared away for the warrior dash?
    It’d be a whole lot cooler if you did.

  19. Ian

    G I put in an order yesterday for about $350 to 500. I just havent received any confirmation.

  20. Janet

    95-115-120-120(2)-120(2). 6 Rds +4reps (14MB, 35KB)

  21. caci

    Thanks G for the tips on how to do a correct bench press. It helped a lot. 55-60-65-70-75. 4 complete rounds using 6# med ball, 26#KB, step ups on 18″ box

  22. 007

    155-185-195-205-205
    6 Rounds + 5 reps
    Thanks for the spot Coach Stacy

  23. Hernan The Barbarian

    135-145-155(1)-145-145(2)
    6 rds + 6 reps(RX)
    Thanks Spec for staying with me while i wanted to stop. Great sharing the bench with the power house crew TC, David N, and Sugahara(hope I got it right this time).Still having a hard time with the bench but getting better.JB thanks for the push

  24. Sarge

    135-155-165-175(2)-165
    4RDS+7 REPS
    It was good working out with the 6pm class.

  25. Heather

    65-70-75-80-80
    6 Rds + 3 reps
    Fun sharing the bar with you Jolcelle, Kate, and G! Thanks for the coaching JB 🙂

  26. Green Lantern aka Playboy (fka bryan g.)

    155/160/165/170(1)/170(1)
    6 RX

  27. Billdozer

    Bench Press
    185-185-190-190-195
    AMRAP
    7 rds + 13 reps
    Great working out with Stacy, Daniel, Toddzilla and Matthew today and of course my ladies, did anyone notice it was a lot less raunchy with Fam taking the day off?

  28. JDS

    185-195-205-215-225 plus 235 x2 just for fun.
    6 rounds and 3

  29. Pat

    245-260-275-285-300(2) 6 rounds+3 Many years since I have done or tried that!Great group @ six!

  30. T.C.

    225-235-245-265-285(1)
    6 rounds + 4 reps
    Hernan, David, and Sugahara it was great to share the bench with you guys!!! Keep up the hard work everyone!!!

  31. Teach

    Ryan and I ordered some meat 🙂 See everyone tomorrow!!!
    Looked like a good one today!

  32. Steve

    7 rounds (14# ball, 40# kb)
    115, 135, 145, 155(1), 145, 145

  33. G

    85-90-95-100-105(PR)
    7 Rounds + 7 Reps (14#MBC, 35#KB)
    Fun working out with the 5pm crew. Thanks for the coaching and push JB and Spec.

  34. G

    Awesome Teach! See you tomorrow.
    Ian, I spoke to Jason there and he confirmed your order.
    The following had their baseline WODs today:
    John O’Malley
    Monique Cassata
    Fasil Worku
    Good job guys!
    Great to see Princess Leia, Jolecelle and Genie back in action.
    Good job on the BP Caci!

  35. Sugahara

    135-145-155-165*-155
    6rnds+5reps
    good work by the 5:00 crew today. impressive stuff from David and TC on the bench today. hernan and I, not quite as impressive.

  36. Jolecelle

    65-75-80(miss)-75-75
    5 rounds + 9 medicine ball (14#,35#,20″)
    BP weight- no change from last time. On the other hand, Heather way to go heavy!! PR for you tonight….awesome!! Grace also with PR tonight @ 105?! It was inspiring to see your #’s. So jealous!

  37. Andrea aka: Genie

    65-75-95-95-100
    5 rounds +2 (14#, 35#, 24″)
    It was awesome!! Had to rush out of there and couldn’t even lay out on the floor to recover!! Great working out with the 6pm crew!!! Sharon, you had it!!!!

  38. Jen

    55-65-70(2)-70(2)-70(2) first time with Bench press. Frustrated not able to do the 3rd rep on the last 3 rounds 🙁
    5rnds 8reps (35#,20″,10#)
    Thanks for spotting me Janet, Taz & Johnny B.

  39. John B

    6 Rounds & 2 Reps (RX)
    135-155-155(1)-145-145
    Thanks Janet,Taz and Jen!!

  40. Andrea aka: Genie

    65-75-95-95-100
    5 rounds +2 (14#, 35#, 24″)
    It was awesome!! Had to rush out of there and couldn’t even lay out on the floor to recover!! Great working out with the 6pm crew!!! Sharon, you had it!!!!

  41. sharon

    65-75-80-85(1)-85(1)
    AMRAP = 4+8 – 14#/40#

  42. David

    Bp 225-235-245-265-285(1)
    Never gone that heavy before, thanks for the motivation T.C.
    5rds+24reps
    Med ball cleans did me in

  43. Kate

    75-80-85(2)-80-80(2)
    AMRAP:6rds+2reps (20″box, 14#ball, 35#KB)

  44. Schubert

    135-135-135-145(2)-140(1)
    4 Rounds + 10 reps
    I found myself scaling down from a 53lb KB to a 44lb KB after the first round. Also Stacy scaled me down to a 14lb, then 10lb med. ball for my last round.

  45. Carl Melendez

    Forgot to post yesterday…
    Did Deadlift workout instead of Bench Press cause my left boob is still strained.
    DL 1-10-1-20-1-30 (315-225-325-205-350*-165)
    Metcon: 6 rounds of HELL!