Today's WOD
Replies
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Warm up:
500m row
20 pvc pass throughs
Tabata OHS with pvc
30 sec handstand hold
30 sec couch stretch each side
10 ring dips
Strength/Skill:
4 sets:
3-Power Snatch
3-Snatch Grip Push Press
3 OHS
(@65#, 95#, 135#, 155#)
WOD:
2 min ME: HSPUs
:Rest 1 minute:
2 min ME: L-Sit
:Rest 1 minute:
2 ME: Pistols
:Rest 1 minute:
2 min ME: Ring Dips
Score is total reps of each movement except L-sits - 55 reps completed0 -
We did this one back in June (125 reps), today I got 136 reps (and jumped OVER a 12" box rather than jumping on, then over an 18" box like I did in June)! Total sweat fest!
WOD
3 rounds for total reps of:
1 minute max row (calories)
-rest 1 minute
1 minute max over the box jumps (24/20)
-rest 1 minute
1 minute max burpees
-rest 1 minute0 -
It's hard to remember everything, but warm up was something like:
10 leg swings
10 air squats
10 front lunges
10 back lunges
A couple of hip stretches
Wide-stance squats, 10 x 2
5 rounds for time:
10 deadlifts
6 snatches (my first-ever)
3 1-minute planks
Much easier than my first CF workout Monday, and the snatches were fun once I got the movement. The wide-stance squats were rough, though, since I'm having some hip-flexor tightness. Must stretch more!0 -
I can already tell that these burpees are gonna suck...
Warmup
CrossFit Warmup
3 Rounds of 8
Add 75 Double Unders
Mobility
Tricep Stretch with Low Band
Hip External Rotation with Flexion
Skill
Ring Dips
WOD
5-4-3-2-1
Squat Cleans 155/115
25-20-15-10-5
Burpees0 -
It's hard to remember everything, but warm up was something like:
10 leg swings
10 air squats
10 front lunges
10 back lunges
A couple of hip stretches
Wide-stance squats, 10 x 2
5 rounds for time:
10 deadlifts
6 snatches (my first-ever)
3 1-minute planks
Much easier than my first CF workout Monday, and the snatches were fun once I got the movement. The wide-stance squats were rough, though, since I'm having some hip-flexor tightness. Must stretch more!
Keep up the good work!0 -
It's hard to remember everything, but warm up was something like:
10 leg swings
10 air squats
10 front lunges
10 back lunges
A couple of hip stretches
Wide-stance squats, 10 x 2
5 rounds for time:
10 deadlifts
6 snatches (my first-ever)
3 1-minute planks
Much easier than my first CF workout Monday, and the snatches were fun once I got the movement. The wide-stance squats were rough, though, since I'm having some hip-flexor tightness. Must stretch more!
I have the same problem with my hips. I just have ZERO flexibility in them!0 -
Warm up:
Row 500m
100m jog wallball carry @20#
Side to side hammy stretch
Broad Jumps across gym and back
10 scorpion stretch
10 Hand-release Push Ups
Strength/Skill:
EMOTM for 14 minutes:
Odd: 3 Power Cleans @ 70% of max P.C. (150#)
Even: 3 Push Jerks @ 70% of max P.C. (150#)
WOD:
10 min amrap:
100m plate carry @45# on shoulder
10 tire flips (@450# w/partner)
Completed 4 rounds and round of plate carry. Been lots of shoulder work this week so my shoulders are just jello right now...0 -
I have the same problem with my hips. I just have ZERO flexibility in them!
Same here. They're ALWAYS tight!0 -
Yesterday:
Warm Up:
10 minutes DU practice - I HIT MY FIRST DU AT 5:36PM!!!!!!!
Strength:
Power Cleans
4x3 @ 75#, 2x2 @ 95# (my heaviest cleans to date!!)
WOD:
15 minute AMRAP
10 toes to bar (scaled to 10 knees to chest with feet in rings)
10 wide grip push ups
10 close grip push ups
10 KB swings (I did these @ 25#)
I wound up reaggravating the ab pull/strain I got last week in the first round and then had to fumble around with trying to get a modified WOD going. Wound up doing dumbell presses on the floor with 20lb DBs for all of the first 30 reps of each round and only got in 5 rounds. I really thought my arms would hurt more today than they do, cause they were gelatinous last night!!0 -
Skill was rope climbs - 15 ft. Done.
WOD -
40 wall balls
300 m bear crawl
20 wall balls
300 m bear crawl
40 wall balls
300 m bear crawl
20 wall balls
I thought it looked easy. Like so many other times I showed up with a false sense of "I got this" this WOD kicked my *kitten*. It was HARD!0 -
Our warmup was a sprint up the hill & down in front of our house then lunges for about 50 meters.
Workout: 50 jump ropes
1 front squat (I had 55 lbs-my husbands was heavier)
100 jump ropes
2 front squat
150 jump rope
3 front squat
200 jump rope
4 front squat
150 jump rope
3 front squat
100 jump rope
2 front squat
50 jump rope
1 front squat
It was tough!0 -
I was right earlier, the burpees did indeed suck. I hate them so much.0
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Today's WOD was so much worse than I expected it to be!
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 squats
1 round of: run 400 meters, banded shoulder stretch, 10 hip extension
Strength
5×3 HBBS at 70%, go every 60 seconds
WOD
4 rounds for total working time:
30 KBS
12 HSPU
12 Rows (Rings or Barbell)
-Rest 1:00 between rounds-
Coach said to use a KB we could do all 30 reps unbroken. I started with a 30lb, but switched to 25lbs for rounds 2-4. In rounds 3 & 4 I STILL had to break them up! My arms were smoked! I started out doing Pike Push-ups and went to Hand-release for rounds 2-4. DAMN!
Is anyone participating in this tomorrow? https://hotshots19.crossfit.com/
Our gym is participating, but I'm not 100% sure I'll get to go. I hope to!0 -
Skill was rope climbs - 15 ft. Done.
WOD -
40 wall balls
300 m bear crawl
20 wall balls
300 m bear crawl
40 wall balls
300 m bear crawl
20 wall balls
I thought it looked easy. Like so many other times I showed up with a false sense of "I got this" this WOD kicked my *kitten*. It was HARD!
wall balls are ALWAYS exhausting!0 -
This afternoon at 17h :
The Seven
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters
7 Knees to elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups
Sounds like an epic wod!0 -
Warm up:
400m run
Alt tabata: Spidermans and Side to side hammy stretch
Leg swings
Karaokes
Frankensteins
10 jumping air squats
Strength/Skill:
Back Squats 6x3 working to 80% of 1RM (@135#, 165#, 225#, 255#, 280#, 280#)
WOD:
August Benchmark Re-Test:
100m sprints x5 for best time - previous best: 12.6s
Ran: 11.6, 11.1, 12.1, 12.5, 12.8
Very surprised I beat my time in 4 of my 5 runs!0 -
Morning, all! Today's WOD:
Warm-up:
400 m run
10 crossovers
10 scorpions
10 leg swings
10 push ups
10 air squats
10 circle stretches
10 pass-throughs
(not in that order^^)
Stength:
Deadlifts
5, 5, 3, 3, 1, 1, 1, 1
WOD:
Air Force, for time
4 burpees every minute
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Seriously, this almost killed me!0 -
Morning, all! Today's WOD:
Warm-up:
400 m run
10 crossovers
10 scorpions
10 leg swings
10 push ups
10 air squats
10 circle stretches
10 pass-throughs
(not in that order^^)
Stength:
Deadlifts
5, 5, 3, 3, 1, 1, 1, 1
WOD:
Air Force, for time
4 burpees every minute
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Seriously, this almost killed me!
I hate workouts like this! They are tough enough on their own, but then add the burpees every minute just sucks! Great work on pushing through!0 -
Warm up:
Row 1 min at each damper setting: 1,3,5,7,9
Spiderman Stretch
Side to side hammy stretch
20-Jumping Lunges
10 box jumps @24"
15 HRPUs, 20 KBS @45#
Strength/Skill:
Deadlift 5x3 building to 70-80% of 1RM
185#, 225#, 275#, 300#, 300#
WOD:
"Manhandler"
5 Rounds of AMRAP 3 min:
3 Thrusters @95#
6 Boxjumps @24"
9 Kettlebell Swings @53#
-Rest 1 Minutes Between Rounds-
Continue each round where you left off on the previous round - 10 total rounds completed0 -
Back Squat, working to a 3RM.
I know I can do 285 for 1 rep fairly easily, so that is my target for 3. I think I'll get it easy then we'll move up in 5 lbs increments until I fail.
Cash out: 200 double unders.
Can't do more than 1 at a time so I'm guessing I'll do 400 singles and hope my calf doesn't explode on me
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Warmup
400m Run
20 Pullups
20 Hollow Rocks
20 Supermans
20 Pushups
20 Walking Lunges
Mobility
Dislocates
Lacrosse Shoulder Blades
Lat Stretch with Band
1 Minute Each
Skill
6 Minute EMOM
5 Hang Power Snatches 75/45
WOD
10 Muscle Ups
50 Power Snatches 75/45
10 Muscle Ups0 -
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Skill
10 minutes handstand walk practice
WOD
7 rounds for time of:
7 HSPU
7 Snatch Grip Deadlifts
7 Over the Box Jumps 20″0 -
Last one I did was Saturday, but my arms are STILL dead.
WOD: Deck of Cards
Hearts = Box Jumps
Clubs = KB Swings (53/35)
Diamonds = Push Ups
Spades = Push Press (95/65)
Joker = 100m plate walk (45/35)
Number = Value
Face = 10 reps
Ace = 11 reps
60 min time cap.
We did the entire deck. For some reason I decided that was the day to Rx a workout. Ow.0 -
7 Snatch Grip Deadlifts
I'm guessing you need to drop the weight some on these, right?0 -
7 Snatch Grip Deadlifts
I'm guessing you need to drop the weight some on these, right?
Yes, I had never done them before. My DL 1RM (established during my very first CF wod in November) is 155. I'm guessing it's a little more now. For WODs like this I would normally use 95 or 105lbs, but for this wod, I did 63lbs. It's much more upper back/shoulder blade area intensive.0 -
Yesterday:
Warm up - 3 rounds of
5 push ups
5 air squats
5 pull ups or ring rows
5 wall crawls (tweaked the pull in my abs again doing these)
Strength:
4x16 (8 each leg) Bulgarian split squats
--I used 15lb dumbells and managed to mostly keep my balance (I really don't like doing these...I always come thisclose to losing my balance and falling)
WOD:
17 minute AMRAP
10 floor to overhead
8 ring push ups
6 KB sit ups
Because I could feel the pull in my abs, I went light - 10 lb plate for the F2O, knee pushpus for all but the first two rounds, 15 lb KB for the sit ups - and finished 13 rounds
Peeked at today's WOD...50 thrusters for time; 10 burpees every time you drop the bar. I is skeered. Will let you all know how it goes!! Have a great day!!!0 -
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
I am VERY scared.0 -
Warm up:
Shuttle run 50-100-200m
20 pvc passthroughs
40 total arm circles
30 second handstand hold
15 HRPUs
15 jumping air squats
15 pull ups
Strength/Skill:
Build to a heavy/1RM weighted Dip (66# of chains on)
then, 1 ME ring dips with no weight (10)
WOD: 7 min of "Cindy"
5 pull ups (band assisted)
10 HRPUs
15 air squats
(5 rounds 5 reps completed)
min rest:
7 min of "JT"
21-15-9
HSPUs
Ring Dips
HRPUs
(Score is total reps - 63)
Our coach/owner said he wants to do more body weight workouts, so I think this is the start of things to come.0 -
Today...
Warm-up:
500 m row
10 Cross-overs
10 Scorpions
Samson stretch
Thigh cross stretch (not sure what it's called)
30 Sit-ups
30 Air squats
Strength:
Wide-stance back squats 10 x 2 80% 1RM
WOD:
For time
3/4 sets
1000 m row
20 back lunges w/dumbell
20 V-ups
20 burpees with dumbell0 -
Yesterday:
Warm up:
800m run
5 sprints up one side of the box
Strength/Skill:
15 minutes of handstand/walking on hands practice
-I love working on handstands and I'm getting better at balancing away from the wall!
WOD:
50 thrusters (155/105)
*every time you drop the bar, perform 10 burpees*
I was dreading this WOD!! Managed to finish in 15:18 with 4 drops. Got three sets of 10 in (with 10 burpees after each set) and then tried to get the last 20 in one set. We were allowed to rest with the bar in the rack position, so I banged out 5, hung out for a second, got 5 more, rested with the bar on my shoulders, got 5 more...and then had to drop the bar. I was so pissed about having to do 10 more burpees with only 5 thrusters to go!!! lol! I think that if I had taken another 45 seconds or so of rest after the third round of burpees, I could have gotten all 20 without dropping. Either way, it was a fun WOD!!
Oh, FFS...did I just say thrusters and burpees were fun?! I have surely drunk the kool aid!!! lol!!!0
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