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Today's WOD

SnicciFit
SnicciFit Posts: 967 Member
edited October 29 in Social Groups
What WOD are you doing today? Our box did a fantastic WOD today! Here's the Rx version:

50 Back squat (95/65)
5 Rope Climb
40 Back squat (115/75)
4 Rope Climb
30 Back squat (135/95)
3 Rope Climb
20 Back squat (155/105)
2 Rope Climb
10 Back squat (175/115)
1 Rope Climb

Here's what I did:

50 Back squat (55)
25 Rope Climb (laying on floor to standing)
40 Back squat (75)
20 Rope Climb (laying on floor to standing)
30 Back squat (85)
15 Rope Climb (laying on floor to standing)
20 Back squat (95)
10 Rope Climb (laying on floor to standing)
10 Back squat (105)
1 Rope Climb --- did a REAL rope climb! My first one ever!!!!! (I made it to the top, but didn't ring the bell because I couldn't let go of the rope!)

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Replies

  • difabu
    difabu Posts: 143
    "Fran" (scaled @ 53 lbs)
    5 rounds of power cleans (@ 63 lbs) and burpees
    "Grace" or "Isabel" (our choice) -- I chose "Grace" (scaled @ 63 lbs) since I abhor snatches
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Looks like we are doing "Isabel" today!
  • atynk
    atynk Posts: 400 Member
    100 power cleans @ 85 lbs for me... however, at every 2 minuites we had to do 2 over the bar burpees.. brutal! 17:54
  • PaleoChocolateBear
    PaleoChocolateBear Posts: 2,844 Member
    21-15-9 of Power cleans 105 lbs for guys slamballs and sit ups
  • lstewart_3
    lstewart_3 Posts: 807 Member
    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats

    Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
  • SnicciFit
    SnicciFit Posts: 967 Member
    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats

    Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

    Impressive WOD. Also, very impressive profile pic!
  • drelan
    drelan Posts: 59 Member
    Chipper

    100 ft weighted lunges
    40 push-ups
    25 knees to chest
    30 sumo deadlift high pulls w/38 lb. kettlebell
    25 wall balls
    100 ft weighted lunges
  • madmags
    madmags Posts: 1,340 Member
    21-15-9
    Front Squat RX 135, did 95#
    Burpees
    K2E
  • lstewart_3
    lstewart_3 Posts: 807 Member
    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats

    Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

    Impressive WOD. Also, very impressive profile pic!

    Thanks! I just recently started crossfit and am already addicted! It's the best thing I have ever done for my self
  • SnicciFit
    SnicciFit Posts: 967 Member
    100 power cleans @ 85 lbs for me... however, at every 2 minuites we had to do 2 over the bar burpees.. brutal! 17:54

    That sounds VERY brutal! Bet you felt awesome when it was over, though!!!
  • lstewart_3
    lstewart_3 Posts: 807 Member
    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats

    Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

    Impressive WOD. Also, very impressive profile pic!

    Did it in 12:47
  • ProudArmyWifey8
    ProudArmyWifey8 Posts: 41
    we did isabel today!! 2nd favorite WOD
  • SnicciFit
    SnicciFit Posts: 967 Member
    Today's WOD was 10 rounds - 100m sprints for time. I missed this one last time, so I didn't have anything to compare to.

    My times were: 20/20/21/21/21/21/22/21/21/19 <---- I always save the best for last :happy:

    Before the WOD we did some team rowing. Fun!
  • MissXFit13
    MissXFit13 Posts: 217 Member
    Today was the debut of new toys at my gym, and we got to do sled pulls! 45 lbs. Way harder than it looked.
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Just had to post yesterday's WOD because I felt like a complete badass upon leaving the gym...

    12 min AMRAP
    9 deadlifts
    12 knees to chest (FIR)

    I managed to complete 6 rnds plus 2 more deadlifts.

    Although I did the beginner version of the knees to chest (no push-up), I was able to pull 115#. I realize that's not a huge amount of weight for a DL, but as I've only been crossfitting for about 3 months, it's the heaviest I've pulled. Considering that was in a WOD, I really can't wait to find my 1RM for DLs now!!!!
  • lea1075
    lea1075 Posts: 1 Member
    OMG!! Did this one at 5AM
    8 Rounds for time:
    - 200 meter Tire Drag, 45/25#
    -150 meter Ammo run, 2X25/15# plates

    OMG this was brutal we have a wonderful hill in front of our box... I hate hills. LOL
    35:22
  • Iri_2
    Iri_2 Posts: 349 Member
    15-12-9
    Deadlift
    Pull-ups
    Push-ups
  • mountaingirl1961
    mountaingirl1961 Posts: 75 Member
    20 min ascending Chipper (add three reps per round, so 3, 6, 9, 12, etc.)

    LH KB snatches 16kg/12kg
    Goblet squats
    RH KB snatches 16kg/12kg
    Situps

    Rest 3 minutes, then run 550 meters.

    I got up to 27's. UGH.
  • katmandou6
    katmandou6 Posts: 10 Member
    I'm still on my post-crossfit endorphin high. :) I'm a late night crossfitter, 8 pm! Today's wod was so fun. We did one of the wod that was in the Regionals

    21-15-9
    - Deadlift (Rx 205, 120 lbs for me)
    - Box jumps (24 in)

    5:56 min.

    Then we did Helen

    3 rounds
    - 400 m. run
    - 21 kb swings (35 lbs)
    - 12 pullups (with a red band for me)

    10:39 min.
  • ratellcm
    ratellcm Posts: 164 Member
    Fuct

    10 rounds for reps of:
    1:00 Squats
    1:00 Rest

    Tried to go lower on my last rep, but it just sat me down on the floor instead. And that's how it became my last rep.
  • alysa521
    alysa521 Posts: 137 Member
    Wednesday's this week was a doozy, I'm still walking funny. I never thought there'd be a workout that made me wish we were doing Fran instead :)

    100 Thrusters for time (95/65)

    I made myself do it RX which was a huge victory considering last time we did this in October I only did 45#. Although if my coach hadn't counted out my last 4 sets of 5 for me, I might have laid down on the ground at rep 80!
  • happyheathen927
    happyheathen927 Posts: 167 Member
    18-15-12-9-6-3
    Power Cleans (I'm still building up to actual weights, so I used just the 45# bar)
    Wall Ball Shots (14#)

    (Everybody else started at 21. I'll get there, dammit!)
  • SnicciFit
    SnicciFit Posts: 967 Member
    Wednesday's this week was a doozy, I'm still walking funny. I never thought there'd be a workout that made me wish we were doing Fran instead :)

    100 Thrusters for time (95/65)

    I made myself do it RX which was a huge victory considering last time we did this in October I only did 45#. Although if my coach hadn't counted out my last 4 sets of 5 for me, I might have laid down on the ground at rep 80!

    Holy Moly!!!! We had thrusters in our wod today (50 total). I think they are the only thing worse than burpees... :)
  • SnicciFit
    SnicciFit Posts: 967 Member
    15-12-9
    Deadlift
    Pull-ups
    Push-ups

    This workout sounds fun! I :heart: DLs
  • SnicciFit
    SnicciFit Posts: 967 Member
    Today's WOD:

    5 rounds for total time:

    75’ Shuttle Run in 25′ sections (25’, back, 50’, back, 75’, back)
    15 HR Pushups
    10 Hang Squat Clean to Thrusters (95/65)

    Rest 1:1

    I finished in 21:15 and my first 3 sets of squat clean/thrusters were unbroken which tells me, I could have gone heavier. I only used the 45lb bar. Pre-wod was:

    5×3 “Pause” Front Squats (3 seconds at bottom), heaviest possible – go every 90 seconds

    I did 75lbs
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Today's WOD:

    5 rounds for time

    20 hand release push-ups (did mine on my knees)
    20 KB swings (used 25# KB)
    20 butterfly sit ups

    Took me 16:35 but i finished, damn it!!

    Hope you all have a great weekend...I'm gonna go have a big bowl of pho now!
  • lstewart_3
    lstewart_3 Posts: 807 Member
    today was Fight gone bad for me, but Barbara for the rest of the box. I missed the last class of the day so worked out with the foundations class. Managed 216 reps, not bad for my first time
  • Iri_2
    Iri_2 Posts: 349 Member
    15-12-9
    Deadlift
    Pull-ups
    Push-ups

    This workout sounds fun! I :heart: DLs

    It was a fun workout! I forgot to mention I finished in 5:57, I did 30kg deadlifts, but I'm thinking about adding weight next time.
  • katmandou6
    katmandou6 Posts: 10 Member
    Today's wod was a modified version of Gallant.

    For time:
    Run 1 mile with a 20/14 pound medicine ball
    60 Burpee box jump (20 in)
    Run 800 meters with a 20/14 pound medicine ball
    40 Burpee box jump (20 in)
    Run 400 meters with a 20/14 pound medicine ball
    10 Burpee box jump (20 in)

    I did it in 29:15 and it really sucks to run with that big med ball!

    As a finisher, we pushed the sled a little bit. Love it!
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Today's wod was a modified version of Gallant.

    For time:
    Run 1 mile with a 20/14 pound medicine ball
    60 Burpee box jump (20 in)
    Run 800 meters with a 20/14 pound medicine ball
    40 Burpee box jump (20 in)
    Run 400 meters with a 20/14 pound medicine ball
    10 Burpee box jump (20 in)

    I did it in 29:15 and it really sucks to run with that big med ball!

    As a finisher, we pushed the sled a little bit. Love it!
    Sounds like a killer!
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