Today's WOD
Replies
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Lunges
20 minutes to work up to a max load 50 foot unbroken Front Rack Barbell Lunge
“Airwalker”
AMRAP 8
2 Bar Muscle Ups
8 KB Swings (2/1.5)
Scales/Substitutions- 2 Ring Muscle Ups/8 Pull Ups/8 Banded Pull Ups per round. Choose based on ability level
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I will sub in either ring rows or heavily banded pull ups. Will experiment a bit before hand0 -
We have a "surprise" WOD today. I hate surprises!0
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We have a "surprise" WOD today. I hate surprises!
so... what was it????0 -
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
This was a long one. Took me 53:35. Finished dead last. Was just glad to finish period!0 -
WOD
6:00 AMRAP:
6 OHS (135/95)
9 Lateral Barbell Burpees
12 TTB
Strength/Skill
1 rep max clean and jerk (any style)
New C&J PR today :happy:0 -
Warm-up
400m Run
20 Air Squats
20 Push-ups
20 Sit-ups
WOD #1
400m Run x2 1:1 work/rest
Rest 4Min
800m Run x2 1:1 work/rest
WOD #2
3 Rounds for time
30 Du's
15 Pull-ups
I will be doing a lot of running today!0 -
Warm Up:
Row 500m
Alt tabata: kip swings and snatch drops
30 sec static dip hold (in rings)
Spidermans
Inch worms w/pushups
Duck walks w/pvc
Bergener warm up
Strength/Skill:
15 min to find a new 1RM Snatch
Only got to 145#, not a PR
WOD:
For Time (20 min time cap):
40 pullups
30 Ring dips
20 Power Snatches @95#
10 OHS @95#
20 Shoulder-Overhead @95#
30 KBS @50#
40 DUs (modified to 80 singles)
Finished in 19:420 -
Thrusters 5-3-3-3-2-2-1
Cash out: 300m sprint EMOTM 3 minutes.0 -
Already feeling today's WOD.
8 Tabata Rounds:
Calorie row
Sumo deadlift high pulls (95/65)
Ab-mat sit-ups
Double unders
Not sure how other boxes score things like this. Let's say your count for DU was 12, 11, 11, 11, 10, 10, 12, and 11. Your overall score for that exercise is 10 (the lowest number). Continue in this fashion for all the exercises. I managed to do 65# sumo DL/HP, but I've not yet tried to do a double under. I did singles and divided my lowest round's score by three to get an "approximate" score. My scores were: 5 (calories), 5 sumo dl/hp, 10 sit-ups, and "12" double unders; total of 32.
Bonus WOD for tomorrow: Eva
Run 800M
30 kettlebell swings (70/53)
30 pull-ups
Probably going to scale this down to a 30 or 35# kb. Not sure which band to use for the pull-ups; I've been using the green band because my upper body strength is just laughable.0 -
Not sure how other boxes score things like this. Let's say your count for DU was 12, 11, 11, 11, 10, 10, 12, and 11. Your overall score for that exercise is 10 (the lowest number
We do it the same way. The idea being not to come charging out of the block and crash but to pick a sustainable number across the entire series.0 -
Friday's WOD
10 to 1 Exchange
Descending Ladder:
Kettlebell Swing (55lbs/35lbs)
Kettlebell Sit-Up (55lbs/35lbs)
Ascending Ladder:
Burpees
*Perform 10 KB Swings & KB Sit-Ups, 1 Burpee, 9 KB Swings & KB Sit-Ups, 2 Burpees, and so on…
I used a 25lb KB for both the swings and the sit ups - heaviest I've gone to date!! Woot!!! Finished in 14:21.
Then, just for ****s and giggles, I did a cash out of "Bring Sally Up" with one of my coaches and another one of the guys (a young guy who is a freshman in college and was home for the weekend) with an empty women's bar. So. Much. Fun! Had to stand up/stay standing a few times, but did much better than I thought I would!!0 -
Dips (5 x 5 )
5 x 5 Strict Ring or Pbar dips
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
6 Squats (95/65 – 135/95)
9 Push ups
12 Box jumps (24/20)
Back Squat (5 x 3)
@ 80%0 -
Not sure how other boxes score things like this. Let's say your count for DU was 12, 11, 11, 11, 10, 10, 12, and 11. Your overall score for that exercise is 10 (the lowest number
We do it the same way. The idea being not to come charging out of the block and crash but to pick a sustainable number across the entire series.
Makes sense to me.
Thanks for the confirmation.
Today we did Eva. She was not very nice.
5 rounds for time:
800 M Run
30 KB Swings (70/53)
30 Pull-ups.
Class times ranged from 40ish to 50ish minutes, including several RXers and several different levels of scaling. My arms are now potatoes.0 -
HERO WOD WEDNESDAY!!!!!
Rankel (AMRAP – Rounds and Reps)
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run0 -
Yesterday's WOD kinda broke me...
3 rounds for time:
400m run
30 OHS (85lb/55.b)
25 KTC w/ FIR
I'm still not running due to my heel injury so I subbed 600m rows for the runs, scaled the OHS to 35lbs, and scaled the KTC/FIR to not include pushups. Took me 20:33 and I was in tears by the end. My arms were like limp noodles and my hands still fill a bit funky today.
I will be so happy when I can run again! Rowing is slowly killing my spirit! lol!0 -
Warm Up:
500m row
400m run
Inchworms w/pushup
Hip mobility in band
30 sec handstand hold
10 pvc passthroughs
10 jerk balances
Bergener
Strength/Skill:
Clean + Jerk:
1 set of 4 cleans + 1 jk @60% 1RM (135#)
1 set of 4 cleans + 1 jerk @65% (145#)
3 sets of 2 cleans + 1jerk @70% (155#)
WOD:
AMRAP 12 min time limit:
1 C+J @heavy load (185#)
ME Handstand Push-ups
Score is the heaviest weight you life, and your ME number -- 185#/4 HSPU
I did unassisted HSPUs for the first time today, learning how to kip them! Big victory for me!0 -
Yesterday's WOD kinda broke me...
3 rounds for time:
400m run
30 OHS (85lb/55.b)
25 KTC w/ FIR
I'm still not running due to my heel injury so I subbed 600m rows for the runs, scaled the OHS to 35lbs, and scaled the KTC/FIR to not include pushups. Took me 20:33 and I was in tears by the end. My arms were like limp noodles and my hands still fill a bit funky today.
I will be so happy when I can run again! Rowing is slowly killing my spirit! lol!
Whaaaaat! Rowing is the best; I prefer it much more to running. Do you use a full "business grip" for rowing, or do you try to stick with a loose grip? Not trying to encourage you to break form, but some movements have ranges in their grips to allow for slight alterations that can make it easier or more difficult, depending on what you'd prefer. Still, that's a well-done WoD!
I don't want to just reply without adding a WoD, so here's what we did yesterday:
8 Minute AMRAP:
10 Back squats (185/125)
1 lap Broad Jumps (up and back in our work space, not sure exactly how far it is. People with long legs and a good jump get about eleven jumps in before going back to the rack)
I scaled the weight down to 65# for multiple reasons: not enough racks, feeling not very motivated, not wanting to be baby-sat, not 100% comfortable just dropping a bar with weights attached unless it's an emergency. Since we were short one (!!) rack, our coach just said he'd clean and set up for whoever had the lightest weight. But I don't like having to be "helped," even when it's obviously necessary--like if I was going to try to squat a weight that's really heavy for me--so I figured I'd just stick with a weight I was comfortable cleaning, push pressing, lowering down into the back squat position, squatting, and then dropping for the jumps. I did manage to get through 4 full rounds and 10 extra reps. I clean-press-lowered the bar myself three times and my coach helped me twice.0 -
Whaaaaat! Rowing is the best; I prefer it much more to running. Do you use a full "business grip" for rowing, or do you try to stick with a loose grip? Not trying to encourage you to break form, but some movements have ranges in their grips to allow for slight alterations that can make it easier or more difficult, depending on what you'd prefer. Still, that's a well-done WoD!
What can I say?! I'm a runner so I would rather run than row any day of the week! Besides, if I need to slow down to a jog or walk, at least I'm still covering some distance! If I need to take a breather when rowing, that counter stops and doesn't start moving again until I do! And more often than not, if we have a run in our WODs, then you can bet we are using our arms for something else so I'm not getting any rest in that regard, either.
As for my grip, I loosen it up on the regular, but when I am pushing it hard, I am holding on for dear life!!! lol!0 -
Looks like a great workout!0
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My workout today is gonna be nuts!
6 rds
10 burpee box jumps 30/24
10 1 arm kbs- r arm 53/35
10 1 arm kbs- l arm 53/35
10 chest to bar pull ups
10 med ball sit ups 20/14
400m med ball run 20/140 -
Warm up:
500m row
Alt Tabata: Side to Side Hamstring Stretch and Hand-Release Push-ups
Scorpion Stetch
10 Burpees
Light Atlas Stone Ground to Shoulder warm ups
Strength/Skill:
4x5 Overhand Grip Deadlift @80% of Power Clean 1RM (165#)
200m run in between each set
WOD:
Tabata Atlas Stone Ground to Shoulder @150#
Tabata Hollow Rocks
Tabata Double Unders0 -
"The Chief"
5 rounds 3 min AMRAP
3 power cleans (135/95)
6 push-ups
9 air squats
I. Loved. Every. Minute.0 -
"The Chief"
5 rounds 3 min AMRAP
3 power cleans (135/95)
6 push-ups
9 air squats
I. Loved. Every. Minute.
I would have loved that, too!!!0 -
"The Chief"
5 rounds 3 min AMRAP
3 power cleans (135/95)
6 push-ups
9 air squats
I. Loved. Every. Minute.
Thats fun!0 -
Warm up:
400m run
Alt Tabata: Box Jumps @24" and Calf Stretches
Broad Jumps
Side to Side Hamstring Stretches
Strength/Skill:
15 min Freestyle Jump rope
WOD:
"Annie"
50-40-30-20-10 Double Unders and Sit ups
I suck at double unders so the modification was double number of single unders
Finished in 10:280 -
Friday was Fran. :noway:0
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10/07/13
"Warm-Up" - HBBS 4x7 @ 75% of 1 RM
WOD: "Karen" (150 Wall Balls w/ 20# ball) for time
"Cool Down" - Tabata Slam Balls x 8 rounds0 -
I am new to crossfit and have been trying to do it at home. Can anyone give me the definition of some of the words used to explain a wod or the girls names....fran, annie,....etc, thanks :-D0
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I am new to crossfit and have been trying to do it at home. Can anyone give me the definition of some of the words used to explain a wod or the girls names....fran, annie,....etc, thanks :-D
You may find this site helpful:
http://www.crossfit.com/cf-info/faq.html
The girls' names are typically benchmark wods (meaning they are wods that you can do every month or two or six to see how much progress you've made).0 -
Warm Up:
Row 1 min on dampers 1,3,5,7,9
Spidermans
Walking Hammy Stretch
Broad Jumps
10 HRPUs
10 air squats
burgener warm up
Strength/Skill:
Squat Cleans:
1x3 @60% 1RM (135#)
1x3 @70% (155#)
2x3 @80% (185#)
WOD:
For time:
Squat Clean "Elizabeth"
21-15-9
Squat Cleans @135#
Ring Dips
Finished in 14:300
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