Today's WOD
Replies
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Barbell Warmup
3 Rounds of 8
Shoulder Press
Floor Press
Back Squat
Deadlift
Mobility
Tricep Stretch with Low Band
Strength
"Bench Press Friday"
3-3-2-2-1
50 Double Unders between each set
WOD
For Time
75 Push Press 115/75
I am excited to see if I can break my PR on the bench...0 -
Warm Up:
3 mins DUs (singles and attempts at them)
1 turkish get up each side @40#
Alt tabata: kip swings and top of dip holds (full extension)
Pistol stretch/mobility stretches
Strength/Skill:
Superset:
4 rounds:
2 Turkish Get Ups (each side) (@40#, 50#, 60#, 70#)
:Rest 1 minute:
10 Toes to Bar
WOD:
3 min amrap: Rowing (Cals)
:1 min rest:
3 min amrap: Pistols
1 min rest
3 min amrap: Ring Dips
Score is total cals and reps - scored 980 -
Warm up:
400m run
1 rope climb
Alt tabata: kb snatch @35# and ring rows
Inchworms w/push ups
Various mobility stretches
Strength/Skill:
ME 250m row (0:45.1)
rest 4 min
ME 500m row (1:36.9)
WOD:
1 min L-sit
1 rope climb
50 kb snatchs @50#
1 rope climb
50 ring rows w/feet on 20" box
1 rope climb
Was supposed to be a partner workout, but there were only 3 of us for it so we worked it individually with a free t-shirt for whomever finished first
Finished in 14:50 - technically 2nd but the guy who finished 1st heavily scaled his workout so he gave the shirt to me!0 -
Warmup
Run 400m
4 Rounds
10 Ring Rows
10 Hand Release Push-ups
10 Supermans
10 Hollow Rocks
10 Walking Lunges
Skill
Complete 35 Ring Push-ups with Box
Mobility
Couch Stretch
Hip External Rotation with Flexion
WOD
5 Rounds
10 Back Squats 135/95
35 Double Unders
Mobility
Calf Smash0 -
Warm up:
500m row
Alt tabata: light kbs @35# and burpees
30 second handstand hold
Spiderman stretch
Inch Worms w/push up
Scorpions
Strength/Skill:
Back Squat 1x4 @60%, 1x4 @70%, 3x4 @75% of 1RM
(@205#, 245#, 255#)
WOD: Lurong Benchmark #2:
12 Min Time Cap:
100 Burpees
100 Kettlebell Swings @53#
Finished 145 total reps in 12 mins0 -
They switched it up on us today. Metcon first, strength second.
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: run 400 meters, banded shoulder stretch, 10 hip extension
WOD – Helen
3 RFT:
400m Run
21 KBS
12 Pull ups
Strength
Find 2 rep max Clean and Jerk (touch and go)
My Helen time was 9 seconds slower than it was in March, but I used a heavier KB and smaller band. My 2 rep max ended up being the same as my 1RM. I ran out of time to add more weight and my last try was pretty sloppy anyway.0 -
Overhead Squat
3-3-3-3-3
“Jacked Up”
For total reps, record each score separately:
AMRAP 5
Strict Pull Ups
AMRAP 4
Push Ups
AMRAP 3
Double Unders
AMRAP 2
OHS (45/35)
AMRAP 1
KB SDLHP (2/1.5)
Each AMRAP leads directly into the next. Try to avoid going to absolute failure and keep the reps coming. Many small sets will likely yield you more volume than a couple of big sets, depending on your strengths/weaknesses.0 -
09/23/13:
Warm-up: HBBS 7x2 @ 90% 1RM
WOD: "FRAN"
Cash-out: 30 Turkish get-ups (15 per side)0 -
It's Hero Week at our Box
Honoring Lt. Michael Murphy AKA Murph
WITH 17# vest (thought I had on the girl weight of 14#)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run.
Time - 64:10. Went in hoping to break 60 w/out vest. Decided to give the vest a try. Wow, that was rough! But, felt good when it was over.0 -
Wished I was able to go tonight. This sounds like a good one!
Metcon (Time)
EMOM 10 minutes: (135/95)
2 Deadlift
2 Power Clean
2 Front Squat
2 Jerk
Metcon (Time)
Pull up Training: 3 rounds
Perform 6 Strict Pull ups
rest 30 seconds
Perform 2 Strict Pull ups
rest 30 seconds
Perform 2 Strict Pull ups
rest 30 seconds
Perform 2 Strict Pull ups
Assist your partner, no bands.0 -
Barbell Warmup
3 Rounds
10 Shoulder Press
10 Back Squats
10 Deadlifts
Mobility
Dislocates
Wall Stretch
Stretch Shoulders on Band
Strength
Deadlifts
5-5-3-3-1
Then, max reps at 50% of 1 RM
Cashout
50 T2B for time0 -
Warm Up:
3 min DUs
Alt tabata: OHS with pvc and duck walks
30 second handstand hold
10 kip swings
5 bar dips
10 pvc passthroughs
10 snatch drops
Strength/Skill:
Squat Snatch
3x1 @60% 1RM (75#)
3x1 @70% (95#)
3x3 @75% (115#)
WOD:
12 min amrap
2 Squat Snatches @95#
4 Bar Muscle Ups (scaled to 4 Chest to Bar pull ups)
60 DUs (120 singles)
Finished 4 rounds 78 reps0 -
0
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AMRAP 20 of:
Ascending reps starting at 1 of:
Power Cleans (205,140)
Muscle Ups0 -
Several skills I don't have yet on here, so this should be fun.
Skills – Rings
Ring Dips
3 x 10
“Treat Yo’Self”
For time:
5 Wall Walks
15 Box Jump Overs (30/24)
25 Ball Slams
50 Med Ball Sit Ups
25 Ball Slams
15 Box Jumps Overs
5 Wall Walks0 -
So it was one of our member's birthdays today. He's turning 57; incidentally, that's also the name of this WoD.
"57"
Pull-ups
Walking Lunge Steps
Wall Balls
Air Squats
Burpees
Just go ahead and do 57 of each. Going into it, a gal who's about on par with myself and I were talking about the lunge steps and air squats not being so bad. I guess mostly we were thinking about this in comparison to the pull-ups, wall balls, and burpees, but somehow we got it into our heads that they would actually be easy. I got to about 35 walking lunges and then...
I definitely went through all five stages of WoD-grief during this one.0 -
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″0 -
So it was one of our member's birthdays today. He's turning 57; incidentally, that's also the name of this WoD.
"57"
Pull-ups
Walking Lunge Steps
Wall Balls
Air Squats
Burpees
Just go ahead and do 57 of each. Going into it, a gal who's about on par with myself and I were talking about the lunge steps and air squats not being so bad. I guess mostly we were thinking about this in comparison to the pull-ups, wall balls, and burpees, but somehow we got it into our heads that they would actually be easy. I got to about 35 walking lunges and then...
I definitely went through all five stages of WoD-grief during this one.
LOL!! That definitely sounds like a bear! I applaud you for giving it a go though!0 -
Warm Up:
Shuttle run 50-100-200m
Alt tabata: calf stretch and side to side hamstring stretch
40m high knee runs
40m butt kicks
40m karaoke right
40m karaoke left
Bergener Hang Clean Warm Up
Strength/Skill:
Hang Clean:
3x1 @ 60% (115#)
3x1 @ 70% (135#)
3x3 @ 75% (155#)
WOD:
Lurong Challenege Benchmark #3:
5 Min Time Cap:
10 Hang Power Cleans (@135#)
20 Meter Sprint
8 Hang Power Cleans
40 Meter Sprint
6 Hang Power Cleans
60 Meter Sprint
4 Hang Power Cleans
80 Meter Sprint
2 Hang Power Cleans
100 Meter Sprint
Finished in 4:340 -
Haven't posted here in a while...oops!
Yesterday:
Warm up - 3 sets
8 pistols
10 wall balls
12 situps
I took a 10lb med ball to the face in my second set of wall balls. That was no fun. My neck still hurts from tensing up so much when it happened.
Strength/Skill
Back Squat - 1x10 @ 65%, 1x8 @ 75%, 1x8 @ 80%, 1x8 @ 85%
I did 105, 115, 125 and 130 lbs respectively and the 130 felt pretty heavy! lol!
WOD
4 rounds for time:
25 Double Unders (or 50 singles)
20 Parallette Pushups (or strict, or knees)
15 Box Jumps 30"/24" (or 'x' inches)
10 Toes to bar (or KTE/KTC/KTC w/ FIR)
5 Turkish get ups 55lbs/35lbs (or 'x' lbs)
Because I'm dealing with an injury (plantar fasciitis) as a result of the half marathon I did two weekends ago, I rowed 50m instead of jumping rope. Tried to work the negatives on the pushups (not parallette) as long as possible but had to drop to my knees. Step ups on the 20" box hurt my heel if I wasn't careful. I chose to do knees to chest with my feet in the rings because I'm too damn heavy to hang from the bar for even 10 reps without destroying my hands. Completely forgot how to do a turkish get up when I started them in the first round...my mind just went completely blank (and my coach always demos them before we do them, so I had seen him do some less than 5 minutes before I started mine)...I stood there for at least 5 seconds trying to get my brain to engage. Finished the WOD in 20:03. Yesterday was not a great day for me.
Fran on tap for today and I am not looking forward to it.0 -
FRAN!!!!
Scaled to 45# thrusters and ring rows...finished in 6:01. Looking forward to making improvements!0 -
FRAN!!!!
Scaled to 45# thrusters and ring rows...finished in 6:01. Looking forward to making improvements!
I'm excited to try Fran again, haven't done it since I've been able to do pull ups0 -
Kind of super excited! We worked a lot on strength today.
WOD:
200m run
4 Front Squats
200m run
8 Front Squats
200m run
12 Front Squats
8 minute time cap
I hit it at L1 Rx weight, which was 80#, and finished in 7:21. Woot for getting to Rx levels!0 -
Individual Warm-up:
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: run 400 meters, banded shoulder stretch, 10 hip extension
Group Warm-up:
Jumping Jacks through the song 'Roxanne' with a burpee for every time you hear the word 'roxanne' - fun! and funny...
WOD – Jackie
For Time:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Compare to November 25, 2011
Strength
EMOMx10 1 High Bar Back Squat - new PR today! :happy:0 -
Kind of super excited! We worked a lot on strength today.
WOD:
200m run
4 Front Squats
200m run
8 Front Squats
200m run
12 Front Squats
8 minute time cap
I hit it at L1 Rx weight, which was 80#, and finished in 7:21. Woot for getting to Rx levels!
This wod looks like one I would love to do! Congrats on the Rx!0 -
Group Warm-up:
Jumping Jacks through the song 'Roxanne' with a burpee for every time you hear the word 'roxanne' - fun! and funny...
That sounds like fun!!!!0 -
5 rounds:
400 mtr run
30 box jumps (18,24)
30 wall balls (14,20)
35 min cap
I completed 4+51 at 18/14.0 -
Kind of super excited! We worked a lot on strength today.
WOD:
200m run
4 Front Squats
200m run
8 Front Squats
200m run
12 Front Squats
8 minute time cap
I hit it at L1 Rx weight, which was 80#, and finished in 7:21. Woot for getting to Rx levels!
This wod looks like one I would love to do! Congrats on the Rx!
Thanks! It was super hard at that weight, but definitely a good WOD. Congrats to you as well for you PR!0 -
First post, but been doing Crossfit for years.
15min AMRAP
200m run
15 KB swings 53/35lbs
25 duble unders0 -
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extension
WOD
20 Power Snatches (115/80)
800m Run
20 Power Snatches (115/80)
Skill
Max
Double unders in 2 minutes
rest 2 minutes
Max Double unders in 2 minutes
I've been working my snatch form using only the 33lb bar and both my coach and I feel that after today, I am (finally!) ready to add some weight. No form correction today at all :happy:0
http://www.youtube.com/watch?v=fc2mZkyb2so
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