Today's WOD

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Replies

  • alysa521
    alysa521 Posts: 137 Member
    Today was

    2X400M time trial rest 4 min b/w runs

    Metcon:
    45 T2B buy in
    then
    3 rounds of
    15 deadlifts (225/163#)
    15 backsquats (225/163#)
    ***the catch...all weights must come from the floor, so you are basically limited by your hang power clean ability because you have to get it on to your back :)

    I did 123# for DL/BS and finished in 13:16. I'm really slow at T2B so that was a real time suck
  • kevie1021
    kevie1021 Posts: 543 Member
    Today was

    2X400M time trial rest 4 min b/w runs

    Metcon:
    45 T2B buy in
    then
    3 rounds of
    15 deadlifts (225/163#)
    15 backsquats (225/163#)
    ***the catch...all weights must come from the floor, so you are basically limited by your hang power clean ability because you have to get it on to your back :)

    I did 123# for DL/BS and finished in 13:16. I'm really slow at T2B so that was a real time suck

    That's a sneaky one to have to get the weight to your back for the squats!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    400m run
    Alt Tabata: sdlhp w/40# kb and Samson Stretch
    10 HRPUs
    Scorpions on stomach and on back
    30 sec Handstand Hold
    10 Jumping Air Squats

    Strength/Skill:
    4 Rounds:
    2 Rope Climbs
    5 HSPUs (kipping)
    10 pistols

    WOD:
    10 min AMRAP:
    Ladder by 5s-10-15-20...:
    SDLHPs @95#
    Wallballs @20#
    HRPUs

    Completed 130 total reps
  • cmay89
    cmay89 Posts: 337 Member
    It's days like today where I seriously consider skipping:



    Warm-up:
    7 minutes (steady)
    Thrusters (45#/35#) – 5
    Pull-ups (strict as possible) – 5
    Burpees – 5
    Front Rack Stretch (45#/35#) – 10 seconds

    Heavy:
    6 Rounds
    5 Hang Power Clean & Push Jerks
    every 2 minutes

    WOD:
    For Time
    a) Run – 400 meters
    b) Thrusters (95#/65#) – 21
    c) Pull-ups – 21
    d) Run – 400 meters
    e) Thrusters (95#/65#) – 15
    f) Pull-ups – 15
    g) Run – 400 meters
    h) Thrusters (95#/65#) – 9
    i) Pull-ups – 9

    15 minutes

    Fran + running? I'm going to DIE.
  • SnicciFit
    SnicciFit Posts: 967 Member
    It's days like today where I seriously consider skipping:



    Warm-up:
    7 minutes (steady)
    Thrusters (45#/35#) – 5
    Pull-ups (strict as possible) – 5
    Burpees – 5
    Front Rack Stretch (45#/35#) – 10 seconds

    Heavy:
    6 Rounds
    5 Hang Power Clean & Push Jerks
    every 2 minutes

    WOD:
    For Time
    a) Run – 400 meters
    b) Thrusters (95#/65#) – 21
    c) Pull-ups – 21
    d) Run – 400 meters
    e) Thrusters (95#/65#) – 15
    f) Pull-ups – 15
    g) Run – 400 meters
    h) Thrusters (95#/65#) – 9
    i) Pull-ups – 9

    15 minutes

    Fran + running? I'm going to DIE.

    Your warm-up is killing me! LOL! Thrusters in a warm-up???!!! Yikes!!!! Otherwise, I love WODs that have running sprinkled in all over them :)
  • kevie1021
    kevie1021 Posts: 543 Member
    It's days like today where I seriously consider skipping:



    Warm-up:
    7 minutes (steady)
    Thrusters (45#/35#) – 5
    Pull-ups (strict as possible) – 5
    Burpees – 5
    Front Rack Stretch (45#/35#) – 10 seconds

    Heavy:
    6 Rounds
    5 Hang Power Clean & Push Jerks
    every 2 minutes

    WOD:
    For Time
    a) Run – 400 meters
    b) Thrusters (95#/65#) – 21
    c) Pull-ups – 21
    d) Run – 400 meters
    e) Thrusters (95#/65#) – 15
    f) Pull-ups – 15
    g) Run – 400 meters
    h) Thrusters (95#/65#) – 9
    i) Pull-ups – 9

    15 minutes

    Fran + running? I'm going to DIE.

    Your warm-up is killing me! LOL! Thrusters in a warm-up???!!! Yikes!!!! Otherwise, I love WODs that have running sprinkled in all over them :)

    This just particularly brutal to me!
  • RivenV
    RivenV Posts: 1,667 Member
    Yesterday's WOD.
    5 Rounds for reps:
    30 seconds 10 M Sprint
    30 seconds rest
    30 seconds Burpees
    30 seconds rest
    30 seconds Double Unders
    30 seconds rest.

    I'm not much of a runner, so I was really dreading sprinting up and down the floor in our box, but I ended up with a small NSV out of it for all of my agonizing. I actually led the sprints in the last round (out of my group of 3 other chicks), and I was the only one who managed to get a full 8 "reps" in of that on the last round, too.

    Today's WOD.
    15-12-9
    Squat Snatch (115/75)
    Box Jumps (30"/24")

    If you're not much for the squat snatch (i.e. not proficient), you can do power snatches followed by air squats.

    Tomorrow's WOD
    "Cindy"
    20 minute AMRAP:
    5 pull-ups
    10 push-ups
    15 air squats

    Noooooot really looking forward to Cindy, but I guess we'll see how it goes. I'll be doing banded pull-ups.
  • kevie1021
    kevie1021 Posts: 543 Member
    Yesterday's WOD.
    5 Rounds for reps:
    30 seconds 10 M Sprint
    30 seconds rest
    30 seconds Burpees
    30 seconds rest
    30 seconds Double Unders
    30 seconds rest.

    I'm not much of a runner, so I was really dreading sprinting up and down the floor in our box, but I ended up with a small NSV out of it for all of my agonizing. I actually led the sprints in the last round (out of my group of 3 other chicks), and I was the only one who managed to get a full 8 "reps" in of that on the last round, too.

    Today's WOD.
    15-12-9
    Squat Snatch (115/75)
    Box Jumps (30"/24")

    If you're not much for the squat snatch (i.e. not proficient), you can do power snatches followed by air squats.

    Tomorrow's WOD
    "Cindy"
    20 minute AMRAP:
    5 pull-ups
    10 push-ups
    15 air squats

    Noooooot really looking forward to Cindy, but I guess we'll see how it goes. I'll be doing banded pull-ups.

    I kinda like Cindy!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    5x100m Sprint - walk back and run down
    Side to side hamstring stretch
    10 kip swings
    10 kbs @35#
    5 pull ups
    10 pvc passthroughs
    10 ohs with pvc

    Strength/Skill:
    Power Snatch & Push Press & Overhead Squat:
    1 set @ 60% 1RM 3+3+3 (75#)
    1 set @ 65% 3+3+3 (85#)
    3 sets @ 70% 2+2+2 (95#)

    WOD:
    Lurong Challenge Wod
    For time (15 min time cap):
    10- Power Snatches @115#
    20- Pull Ups
    30- Box Jumps @24"
    40- Kettle Bell Swings @53#
    30- Box Jumps @24"
    20- Pull Ups
    10- Power Snatches @115#

    Finished in 14:34 (would have finished quicker if I hadn't missed on a box jump and thrashed my shin and miss close to a minute recovering!)
  • SnicciFit
    SnicciFit Posts: 967 Member
    :mad: Angry that I haven't been able to WOD since last Monday. Combination of very sore shoulder and being out of town. I did go to a smash party at my box yesterday and then gingerly worked on my handstands and negative pull-ups, but I'm scared to really test the shoulder out :cry: Hoping to be posting here again very soon. Like tomorrow! A few of us are thinking of doing "Bring Sally Up" tomorrow!
  • ascrit
    ascrit Posts: 770 Member
    Warm Up
    3x10
    ring rows
    push ups
    GHD sit ups
    air squats

    Mobility
    Dislocates
    Hip mobility-athlete picks two stretches-accumulate 3 minutes total

    Strength
    1 rd in succession:
    strict press to failure
    push press to failure
    push jerk to failure
    -beginners-50% of 1RM, intermediate-75% of 1RM, advanced-85% of 1RM
    -barbell does not touch the ground

    WOD
    4 rds
    400m run
    10 pistols R leg
    10 pistols L leg
    15 T2B
  • SnicciFit
    SnicciFit Posts: 967 Member
    WOOOOOHOOOOOOOOOOOOO!!!!!!!!!!! Finally back to CF today :happy: :happy: :happy:

    WOD
    “Tabata Something Else”

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


    Strength/Skill – Choose one, both if time allows
    5 x 5 Squat Snatches, touch and go, <= 60% (Most recent 1 rep max power snatch)

    4 x 7 High Bar Back Squats, across (Last week’s HBBS)

    Our Tabata scoring was a little different this time. We took our highest reps from each exercise and added them up. I got 45. I did the 4x7 HBBS @ 83lbs (about 65% of my 1RM). I then did a little ring stability work.

    Yay for no shoulder pain!!!!!!!
  • kevie1021
    kevie1021 Posts: 543 Member
    WOOOOOHOOOOOOOOOOOOO!!!!!!!!!!! Finally back to CF today :happy: :happy: :happy:

    WOD
    “Tabata Something Else”

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


    Strength/Skill – Choose one, both if time allows
    5 x 5 Squat Snatches, touch and go, <= 60% (Most recent 1 rep max power snatch)

    4 x 7 High Bar Back Squats, across (Last week’s HBBS)

    Our Tabata scoring was a little different this time. We took our highest reps from each exercise and added them up. I got 45. I did the 4x7 HBBS @ 83lbs (about 65% of my 1RM). I then did a little ring stability work.

    Yay for no shoulder pain!!!!!!!

    Awesome job! Welcome back!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    750m row
    5 jerk balance w/pvc
    5 jerk dropsw/pvc
    spidermans
    30 sec handstand hold
    200m run

    Strength/Skill:
    Split Jerk:
    1x3 @65% 1RM (145#)
    1x3 @75% (165#)
    3x3 @85% (190#)

    WOD:
    EMOTM for 12 min:
    Odd: 3 jerks @60% (135#)
    Even: 100m sprint
  • RivenV
    RivenV Posts: 1,667 Member
    WOOOOOHOOOOOOOOOOOOO!!!!!!!!!!! Finally back to CF today :happy: :happy: :happy:

    WOD
    “Tabata Something Else”

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


    Strength/Skill – Choose one, both if time allows
    5 x 5 Squat Snatches, touch and go, <= 60% (Most recent 1 rep max power snatch)

    4 x 7 High Bar Back Squats, across (Last week’s HBBS)

    Our Tabata scoring was a little different this time. We took our highest reps from each exercise and added them up. I got 45. I did the 4x7 HBBS @ 83lbs (about 65% of my 1RM). I then did a little ring stability work.

    Yay for no shoulder pain!!!!!!!

    Awesome job! Welcome back!

    Excellent on all counts! Today is my rest day, so I'm afraid I don't have anything to contribute today. Also, after having done Cindy, I must say I don't mind her much at all; guess we're in the same boat now, Kevie. :P
  • SnicciFit
    SnicciFit Posts: 967 Member
    WOD
    7 x 400m Run

    Rest 1:00 between rounds (hahaha)

    Skill
    5 rounds of:

    :20 Handstand Hold, :40 Rest


    Wod: 1:51/2:04/2:03/2:14/2:19/2:25/2:15 <
    the shorter rest time killed me
    Post-WOD: worked on kicking up
  • MDLNH
    MDLNH Posts: 587 Member
    10-11-13

    Warm-up: Snatch Work - Practice Technique or work up to a heavy single

    WOD: "DIANE"
    21-15-9 for time of:
    Deadlift (225/135)
    HSPU

    Cool Down: 800m run as a group
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    1000m Run
    alt tabata: Inch Worms w/push ups and scorpions (on back)
    Couch stretch
    Hamstring Mobility
    10 kb deadlift @60#
    10 pause air squats

    Strength/Skill:
    Back Squats:
    1x3 @225#
    1x3 @255#
    1x1 @290#
    1x1 @325#
    1x1 @345# (NEW PR!!!)

    WOD:
    Buy in: 45 toes to bar
    Then: 3 rounds for time (12 min time cap)
    15 deadlifts @135#
    15 back squats @135# (need to clean it up and onto your back, cannot use racks)

    Finished in 10:34
  • RivenV
    RivenV Posts: 1,667 Member
    2 Rounds for Time:
    Run 400 M
    6 Shoulder Press (135/95)
    Run 200 M
    10 Push Press (135/95)
    Run 100 M
    14 Push/Split Jerk (135/95)

    The shoulder press is definitely the limiting factor for me here. I'm looking forward to one day RXing the weight in a workout like this. I could probably have done heavier on the push press and the push jerk, but 55# is definitely my limit for the shoulder press. Wah wah. I feel good about my time, though; 15:38, and that's because I'm such a wussy runner.
  • MoJokes
    MoJokes Posts: 691
    Todays WOD

    5 rounds of:
    10 Pull ups
    15 Push Ups
    20 Sit Ups
    25 air squats

    2-3 min rest between rounds.

    I completed this with the rest period in approximately 27 mins.
  • Bella_DiVine
    Bella_DiVine Posts: 46 Member
    Todays WOD was Jack

    20 min amrap
    10 Push press
    10 KB swings
    10 Box jumps

    Was a bit disappointed that I only managed 9 rounds but I really struggle with push press for some reason.
  • MoJokes
    MoJokes Posts: 691
    Only 9? i'd say that was a job well done especially when you get more and more exhausted the more you do!
  • SnicciFit
    SnicciFit Posts: 967 Member
    Garage Games World Wide WOD Day 1!

    12 min AMRAP (beginner scaled):
    25 Front Squats @ 55lbs
    100 single rope jumps
    25 Front Squats @ 75lbs
    150 single rope jumps
    25 Front Squats @ 95lbs
    200 single rope jumps

    Total Score = 315
    Made it to 15 of the 95lbs Front Squats. My previous FS Max Weight was 85lbs, so PR!
  • SnicciFit
    SnicciFit Posts: 967 Member
    Garage Games World Wide Wod #2 (Beginner Division):

    5 RFT:
    58lb DL x 12
    58lb HPC x 9
    58lb push jerk x 6

    16:33

    Post-wod: 1 mile run in 9:40 (wasn't pushing very hard after that wod!)
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    3 min of SUs
    Shoulder Mobility Stretches 4min
    Windmill Stretches
    Reverse Scorpions
    2 rounds of: 10 HRPUs, 10 Muscle Cleans w/empty bar
    2 rounds of: 20 sec static dip hold, 10 hang cleans w/bar

    Strength/Skill:
    Power Cleans:
    2x1 @60% (115#)
    2x1 @70%(135#)
    3x2@80% (155#)
    3x2@85% (165#)

    WOD: Lurong Living Challenge:
    12 Minute Time Cap:
    100 DU/SU Buy In
    Then: 5 Rounds: (LEVEL 3)
    10 Power Cleans @145#
    10 Ring Dips

    Finished in 11:30
  • Bella_DiVine
    Bella_DiVine Posts: 46 Member
    Strength
    Front squat 3 x10 reps

    WOD
    12 min AMRAP
    20 wallballs
    40 Double unders (or 120 singles)

    Havent mastered DUs yet so I did singles and got 4 rounds and 9 WBs :-)
  • SnicciFit
    SnicciFit Posts: 967 Member
    Garage Games World Wide WOD (Beginner) Day 3:

    6:00 Time Limit

    21-15-9
    45lb power snatch
    20" over the box jump

    If time remaining: hand-release push-ups

    I made it to 72. Got through the 21 & 15 of both movements. That was after warming-up & stretching for an hour! How do people do this??!!!!
  • MUALaurenClark
    MUALaurenClark Posts: 296 Member
    Found my new 1rm of cleans (12lb PR from last time!) worked on that for about 25 minutes

    then...Cindy
  • kevie1021
    kevie1021 Posts: 543 Member
    Found my new 1rm of cleans (12lb PR from last time!) worked on that for about 25 minutes

    then...Cindy

    Congrats on the new PR! That's a nice jump in weight!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up:
    3 min row
    Alt tabata: air squats and handstand hold
    Jerk Drops w/ PVC then empty bar
    2 rounds: 10 ring rows, 10 ring dips

    Strength/Skill:
    Front Squat + Jerk:
    1 set of 3 FS + 3 Jerks @125#
    1 set of 3 FS + 3 Jerks @135#
    1 set of 3 FS + 3 Jerks @145#

    WOD: "Zach"
    For time:
    1-3-5-7-9 of:
    Clean and Jerks @185#-175#-165#-155#-145#
    Muscle Ups (scaled to 1 Chest to Bar & 1 Ring Dip = 1 MU)

    20 min time cap

    I got through the C&J's at 7 but then had to stop because I felt so nauseauous I thought I was going to puke. I may go back later today to try it again and get through it. Very disappointed with myself
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