Today's WOD
Replies
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Warm up:
1000m run
Spidermans
side to side hamstring stretch
inchworms w/push ups
alt tabata: handstand hold, box jump @24"
Strength/Skill:
Work on any gymnastic movement you wish (ie. front rolls, toes to bar, wall climbs, muscle ups, etc) 20 min
WOD:
"Adrian"
7 Rounds:
3 front rolls
5 wall climbs
7 toes to bar
9 box jumps @30"
20 min cap -- finished 6 rounds 6 reps0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)0 -
Pretty insane for a Monday!
Strength
15 minutes to establish a 1 rep max snatch
WOD – Hero “Clovis”
For Time:
150 Burpee Pull ups
10 mile run
You may break these up however you’d like
Level 1, rx’d
Level 2, 100 BPU + 10K run
Level 3, 50 BPU + 5K run
Level 4, 40 BPU + 2 mile run
Level 5, 30 BPU + 1 mile run
I worked OHS for the strength portion and chose level 5 for the wod because I have other obligations on Monday mornings before work
I really wanted to do Level 4 at least! Mine looked like this:
15 burpee pulls (pulled as high I could, still don't have unassisted PUs)
9:17 mile (wooop!!!!)
15 burpee pulls
total time: 16:330 -
Snicci that is bananas..no thanks!
I rested Saturday.
Sunday I did "Grace" (30 clean and jerks for time). I PR'd with a 4:06 time.
Not sure what I'll be doing today. I know i'll be working on OH, FR, and Back Squats.0 -
Hero WODs are NUTS.
We are doing deadlifts today, working to 4 sets of 4 reps heavy
Then we do Diane.
21-15-9
Deadlifts
HSPU
I will scale HSPU to wall walks or handstand holds. Not sure yet. Deadlift RX for men is 225. MIght scale down to 185. My real concern is my grip, not the weight necessarily.0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.
Yeah that's exactly what is going through my head. I know i won't be doing it Rx'd and honestly i'm just aiming to make it through the first 50,40,30.0 -
I might try this one today actually!0
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This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.
Yeah that's exactly what is going through my head. I know i won't be doing it Rx'd and honestly i'm just aiming to make it through the first 50,40,30.
We did this one right after 2012 regionals but our gym was nice enough to extend the time cap to 30 min figuring most of us weren't regionals competitors haha. I think I was reduced to single pull ups at a time by the last set of 40... have fun!0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.
Yeah that's exactly what is going through my head. I know i won't be doing it Rx'd and honestly i'm just aiming to make it through the first 50,40,30.
We did this one right after 2012 regionals but our gym was nice enough to extend the time cap to 30 min figuring most of us weren't regionals competitors haha. I think I was reduced to single pull ups at a time by the last set of 40... have fun!
That's a nuts workout!0 -
Warm Up:
Row 500m
Alt tabata: Hand Release Push-ups and Overhead Suqats w/PVC
20 pvc passthroughs
Walking Hamstring Stretch
30 sec handstand hold
1 rope climb
Strength/Skill:
Shoulder Complex - 3 rounds:
2 Strict Press @90% of 1RM (155#)
4 Push Press +10% (170#)
6 Push Jerks +10% (185#)
WOD:
3 rounds - Fight Gone Bad style clock:
1 min: Rowing (Cals)
1 min: Rope Climbs
1 min: OHS @95#
1 min: Ring Push Ups
1 min rest
-- Score is total reps and cals for each round -- 43, 37, 370 -
Yesterday I did this:17min amrap
10 db thrusters
10 R KBS
10 sit ups
Today I will be doing strength work:Snatch-work up to a heavy single-20 minutes
Snatch Balance- 3,2,1, hold 3 seconds at the bottom-15 min
Back Squat- 3x5- 15 minutes0 -
Didn't think I would make it through seeing as I haven't been at the box since last week Tuesday, and a weekend in Vegas, but I survived
7 Rounds
7 Thrusters (135/103) (63lb)
7 HSPU girls can use an ab mat sub with Pike Pushups
7 Sumo Dead Lift (135/103) (63lb)
7 Burpees
7 Pull Ups
7 Push Ups on knees
7 Air Squats
I-Run0 -
ran a fast mile
then
4 RFT:
5 Deadlifts (125)
7 Burpees
9 Pullups (Rxed)0 -
2 mile run.
Followed by goat work. (IE Handstands)0 -
not feeling like doing a "wod" today...
but spent 10 minutes doing double unders
then worked on my OH squats (and PRed by +12lbs!)
getting really really close to my B.W. with those0 -
Warm Up:
Row 1 min on each damper 1,3,5,7
Alt tabata: handstand hold and kb deadlifts @53#
Inchworms w/push ups
Side to side hamstring stretch
Walking hamstring stretch
Strength/Skill:
Deadlift - Find 5RM (touch and go) (305#)
WOD:
EMOTM for 14 mins:
Odd: 3 Deadlifts @90% of 5RM (275#)
Even: 20 foot handstand walk (Modified to handstand holds trying to balance off wall)0 -
not feeling like doing a "wod" today...
but spent 10 minutes doing double unders
then worked on my OH squats (and PRed by +12lbs!)
getting really really close to my B.W. with those
Congrats on the PR! OHS and Squat Snatch are two of my worst lifts0 -
Took all of last week off after being told that I likely have a stress fracture in my heel and need to be in a boot. :sigh:
Got the call yesterday confirming that I have a stress fracture (had an MRI on Monday), but I am back at the box modifying as needed! I have a follow up with the podiatrist on Tuesday to talk specifically about what I can and cannot do when working out to ensure that my recovery from the stress fracture is as quick as possible, but I know that I am going to be in the boot for at least 4 more weeks. :doublesigh:
Tuesday:
20 min AMRAP
-1 full leg blaster
-10 ring pushups (scale as needed)
I wound up doing 20 min AMRAP of 50 air squats and 25 pushups on my knees and completed 5 full rounds + 31 air squats.
Wednesday:
For time
25-20-15-10-5 Thrusters (95/65lbs)
50-40-30-20-10 Sit-ups
*complete in sets (ie 25 thrusters and 50 sit ups, then 20 thrusters and 40 sit ups, etc.)
I scaled the weight to 35lbs and completed in 12:16
And yes, my legs are absolutely killing me after nearly 300 air squats on Tuesday followed by thrusters on Wednesday!0 -
I am wearing all black to the gym today because there is gonna be a funeral...mine!WOD
"Nothing but Epic"
3 rds
3 deadlift 315/220
3 muscle up
rest 60 seconds
4 rds
4 power snatch 95/65
4 bar muscle up
rest 60 seconds
5 rds
5 jerks 135/95
5 chest to bar pull ups
rest 60 seconds
6 rds
6 back squat 135/95
6 ring dips
Finish with 50 burpee box jump 24/200 -
We did a fun WOD today
For 20 Minutes:
HS Walk Practice
WOD:
30 TTB
60 Sit-ups
120 Double-unders
… the right after you finish you have 10 minutes to establish a 1RM deadlift
I flopped around for 20 min working on freestanding handstands which was fun. For the workout I did the first part in 5:47RX and then my deadlift was at 263# which is a 10# PR for me0 -
We did a fun WOD today
For 20 Minutes:
HS Walk Practice
WOD:
30 TTB
60 Sit-ups
120 Double-unders
… the right after you finish you have 10 minutes to establish a 1RM deadlift
I flopped around for 20 min working on freestanding handstands which was fun. For the workout I did the first part in 5:47RX and then my deadlift was at 263# which is a 10# PR for me
amazing job! and congrats on the PR0 -
Metcon
For time:
21 Thrusters (135/95)
800m Run
15 Thrusters (135/95)
400m Run
9 Thrusters (135/95)
200m Run
Strength
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.
Finished in 12:27. Should have went heavier on the thrusters (did 45lbs). For the strength I did 83/83/93/93/103/103/113. Felt really good in the bottom of the squat today
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Hang Snatch, working up to as heavy as you can do for 5 sets of 3
Then practicing a WOD for a competition that a large chunk of people are doing (and I might do as well)
For Time
Row 1000m
50 OHS (RX 75/45)
30 T2B0 -
Warm Up:
3 mins of DUs
Alt tabata: Couch Stretch and HRPUs
Spidermans
2 rounds: 10 front squats w/45# bar & 10 DUs
2 rounds: 10 kbs @35# & Inch Worms w/PU
Strength/Skill:
Front Squat:
1x4 @60% 1RM (175#)
1x4 @70% (205#)
4x4 @80% (225#)
WOD:
6 min amrap:
12 KBS @50#
12 HRPUs
(4 rounds, 4 reps)
:2 minute rest:
6 min amrap:
5 front squats @135#
20 DUs (scaled to 40 SUs)
(4 rounds)0 -
Warm up:
7 minutes of rowing while the rest of the class worked on double and single unders.
15 strict push ups
15 jump squats (I did regular air squats because the jumping is too hard on my heel right now)
Strength:
12 minute EMOM
Odd: 7 bench press (bodyweight or X lbs) - I did these at 75 lbs
Even: 1 rope climb (or beginner mod) - I did the beginner mod
WOD:
11 minute AMRAP
4 split snatch (115lbs/85lbs) - alternating legs
6 Pull-ups
8 Wall balls (20lbs/10lbs)
Because of my stress fracture, I wound up doing power snatches with just the empty 35# bar. I also scaled the pull ups to ring rows. Finished 6 full rounds.
This freakin' stress fracture is really annoying.0 -
Warm Up:
Row 1 min 1,3,5,7 damper settings
Shoulder mobility 5 min
Alt tabata: kipping and pvc passthroughs
30 second handstand hold
Samson stretch
10 ring rows
10 HRPUs
Strength/Skill:
Press Complex - 3 rounds:
2 Strict Press - 90% 1RM (155#)
4 Push Press - +10% (175#)
6 Push Jerk - +10% (195#)
WOD:
5 RFT:
5 Bar MUs (Scaled to Chest to Bar Pull Ups)
10 Ring Rows
15 OH Walking Lunge W/45# plate
Finished in 12:450 -
Back Squats 5x5 (last week I did 225, going for 235 this week)
Cash out:
Max Distance Double KB Front Rack Carry (70/53 in each hand is RX)
This is one of the WODs in a competition that about 20 people are entered in next weekend. I might do it if my foot soreness goes away this week.0 -
Warm Up:
Row 500m
Hamstring/hip mobility stretches
Alt tabata: air squats and reverse scorpions
2 rounds: 5 muscle cleans w/empty bar & 5 front squats
2 rounds: 5 squat cleans w/empty bar & 1 rope climb
Strength/Skill:
Squat Cleans
3x2 @80% 1RM
3x2 @85%
WOD:
EMOTM for 14 minutes:
Odd: 1 Power Clean + 1 Squat Clean @165#
Even: 2 Rope Climbs0 -
Warm Up:
7 Minutes (steady pace)
High Hang Muscle Cleans (45#/35#) - 5
Hang Muscle Cleans (45#/35#) - 5
Front Squats (45#/35#) - 5
Thrusters (45#/35#) - 5
Push Press (45#/35#) - 5
Heavy Lift
Push Press 5x5 (same weight all sets)
WOD
For Time:
A) Power Cleans (185#/115) - 10
Front Squats (185#/115) - 10
C) Shoulder to Overhead (185#/115) - 10
D) Back Squats (185#/115) - 10
E) Shoulder to Overhead (185#/115) - 10
F) Squat Cleans (185#/115) - 10
WODKillers use (225#/135#)0
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