Today's WOD
Replies
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Last night we did Hero WOD "DT". I did a month ago during the Garage Games Open and was excited to PR it (I totally SUCKED it during the GG). Well, PR I did! By over 3 minutes!
5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
I did 58lbs both in October and yesterday. October time was 16:33. Yesterday was 13:07! Next time I meet "DT", I'll going heavier!0 -
"the 20 minute bear"
EMOM
95/65
5 Deadlifts
5 HP Cleans
5 Thrusters
Lay flat on your back between rounds (if there's time) to help lower heart rate
also worked on deads earlier on0 -
^I like that one Lauren, I'm going note that on my phone for the next time I need to make up a WOD. Male RX is 135 I assume?
Today I'm doing our Monday workout with some extra. It's been a challenging week for me. Lots of external distractions (some good, some an absolute horror) so I'm looking forward to get some work in. Wake tomorrow and funeral Monday so Monday evening will be my next workout.
Today:
Mobility then for strength/skill
Deadlifts. 20 minutes to work to a 2RM
WOD
5 rounds, starting every 4 minutes
10 T2B (I will scale to med ball sit ups)
10 DL RX 225
Run 300m
Rounds start at 0-4-8-12-16
Then extra work. EMOTM 12
1 rep, back squat as heavy as possible.
My recent 1RM is 335 and I felt 355 was in range. Will probably do between 285-300 as I will not have a spotter.0 -
deload presses
wod:
buy in: 400m farmers carry with 25/35 dumbells
then
3RFT
15 db thrusters
1 rope climb
20m bear crawl with dumbells
11:060 -
^I like that one Lauren, I'm going note that on my phone for the next time I need to make up a WOD. Male RX is 135 I assume?
male rx is 95, women's rx is 65
it's a light day, use the same weight through-out the wod. trust me, the 95 will be more than enough to smoke you doing it emom0 -
forgot to post this, this was from Friday
10 burpees
10 handstand pushups
10burpees
20 thrusters @ 75/105
10 burpees
30 wall balls
10 burpees
40 kb swings 35/53
10 burpees
50 double unders
10 burpees
40 kb sumo dl high pulls 35/53
10 burpees
30 wall ball sit ups
10 burpees
20 hang power clean 75/105
10 burpees
10 chest to bars
it was absolutely awful...0 -
Fran... and I'm still coughing!
6:23RX/ PR
Can't wait til I can string more pull-ups together and/or butterfly them0 -
Today we did the Olympic lifting total as our workout since we are at the end of a 12 week cycle, we will do crossfit total again soon too. I’ve been making it a focus of mine to make it to 1-2 Oly classes a week on top of 5 crossfit classes and it’s definitely paid off with two PR’s today. I missed 118# twice on the snatch, and ran out of time to try 153# for C+J, next time
Snatch- 113# (last time 98#)
Clean and Jerk- 148# (last time 128#)
Total- 261# (last time 226#)0 -
20 min AMRAP
250m row
15 Push ups
8 rounds and 161m completed0 -
Regular warm-up
7 minutes (steady)
Hang Muscle Cleans (45#/35#) – 10
Front Squats (45#/35#) – 10
Burpees – 10
Regular Heavy Lift
5 Rounds
2 High-Hang Squat Cleans + 2 Hang Squat Cleans (above knees)
every 2.5 minutes
Regular WOD
In 17 minutes
a) Burpees – 40
b) Ground-to-Overhead (75#/55#) – 30
c) Burpees – 30
d) Ground-to-Overhead (135#/95#) – 30
e) Burpees – 20
f) Ground-to-Overhead (155#/105#) – 30
g) Burpees – 10
g) Ground-to-Overhead (185#/115#) – AMRAP
WODKILLER warmup
7 minutes (steady)
Hang Muscle Snatches (45#/35#) – 10
Overhead Squats (45#/35#) – 10
Burpees – 10
WODKILLER Heavy lift
5 Rounds
2 High-Hang Squat Snatches + 2 Hang Squat Snatches (above knees)*
every 2.5 minutes
*Squat only if you have the flexibility!
WODKILLER WOD
In 17 minutes
a) Burpees – 40
b) Snatches (75#/45#) – 30
c) Burpees – 30
d) Snatches (135#/75#) – 30
e) Burpees – 20
f) Snatches (165#/100#) – 30
g) Burpees – 10
g) Snatches (210#/120#) – AMRAP
*Squat or Power Snatches*0 -
This was todays - only started a month ago
Box Squat, bands at 45 degrees + chains, heavy triples up to a single - my highest was 133
Thrusters, 2-3 sets to hit heavy 6-8 then repeat for 2 sets - my heavy was 73lbs
Good Mornings or Romanian Deadlifts, 3×12 - 63lbs
AMRAP 8
10 KB Swings
10 Strict Toes-2-Bar
Bonus: 50-100 hamstrings
Did leg raises for T2B since I can't quite get it yet.0 -
Warm Up:
3 min DU work
Alt tabata: hang cleans with pvc and pvc passthroughs
Calf stretch/mobility
2 rounds: 5 push press, 5 push jerk, 5 situps
Strength/Skill:
4 rounds:
Bench Press: 8 reps (@135#, 155#, 165#, 185#)
Row 200m sprint ( 38 sec, 38, 39, 37)
WOD:
5 RFT:
10 V Ups
15 Hang Cleans @95#
20 DUs (modified to 60 singles)
-- Finished in 13:100 -
This was todays - only started a month ago
Box Squat, bands at 45 degrees + chains, heavy triples up to a single - my highest was 133
Thrusters, 2-3 sets to hit heavy 6-8 then repeat for 2 sets - my heavy was 73lbs
Good Mornings or Romanian Deadlifts, 3×12 - 63lbs
AMRAP 8
10 KB Swings
10 Strict Toes-2-Bar
Bonus: 50-100 hamstrings
Did leg raises for T2B since I can't quite get it yet.
Nice job!! Keep working hard! 0 -
Regular warm-up
7 minutes (steady)
Hang Muscle Cleans (45#/35#) – 10
Front Squats (45#/35#) – 10
Burpees – 10
Regular Heavy Lift
5 Rounds
2 High-Hang Squat Cleans + 2 Hang Squat Cleans (above knees)
every 2.5 minutes
Regular WOD
In 17 minutes
a) Burpees – 40
b) Ground-to-Overhead (75#/55#) – 30
c) Burpees – 30
d) Ground-to-Overhead (135#/95#) – 30
e) Burpees – 20
f) Ground-to-Overhead (155#/105#) – 30
g) Burpees – 10
g) Ground-to-Overhead (185#/115#) – AMRAP
WODKILLER warmup
7 minutes (steady)
Hang Muscle Snatches (45#/35#) – 10
Overhead Squats (45#/35#) – 10
Burpees – 10
WODKILLER Heavy lift
5 Rounds
2 High-Hang Squat Snatches + 2 Hang Squat Snatches (above knees)*
every 2.5 minutes
*Squat only if you have the flexibility!
WODKILLER WOD
In 17 minutes
a) Burpees – 40
b) Snatches (75#/45#) – 30
c) Burpees – 30
d) Snatches (135#/75#) – 30
e) Burpees – 20
f) Snatches (165#/100#) – 30
g) Burpees – 10
g) Snatches (210#/120#) – AMRAP
*Squat or Power Snatches*
Holy hell thats a brutal WOD!!0 -
Warmup
7 minutes (steady)
Hip Flexor Stretch – 10 seconds per leg
Squats – 15
Chest-to-Floor Push-ups – 10
Pull-ups (strict as possible) – 5
Heavy Lift
Front Squats
1) Absolute 2RM
2) 95% of 2RM x 2
3) 90% of 2RM x 2 x 2
Regular WOD
12 minute AMRAP
a) Wall-Balls (20#@10ft/15#@9ft) – 50
b) Double-Unders – 30
c) Ring Muscle-ups – 10*
*If you can’t do the ring MU, try one of the following:
Option #1
Bar Muscle-ups/Transitions – 10
Option #2
Chest-to-Bars/Strict Pull-ups – 15
Option #3
Band/Kipping Pull-ups – 20
Option #4
Ring Pull-ups – 25
Wodkillers WOD
12 minute AMRAP
a) Wall-Balls (20#@10ft/15#@9ft) – 150
b) Double-Unders – 90
c) Ring Muscle-ups – 300 -
Regular warm-up
7 minutes (steady)
Hang Muscle Cleans (45#/35#) – 10
Front Squats (45#/35#) – 10
Burpees – 10
Regular Heavy Lift
5 Rounds
2 High-Hang Squat Cleans + 2 Hang Squat Cleans (above knees)
every 2.5 minutes
Regular WOD
In 17 minutes
a) Burpees – 40
b) Ground-to-Overhead (75#/55#) – 30
c) Burpees – 30
d) Ground-to-Overhead (135#/95#) – 30
e) Burpees – 20
f) Ground-to-Overhead (155#/105#) – 30
g) Burpees – 10
g) Ground-to-Overhead (185#/115#) – AMRAP
WODKILLER warmup
7 minutes (steady)
Hang Muscle Snatches (45#/35#) – 10
Overhead Squats (45#/35#) – 10
Burpees – 10
WODKILLER Heavy lift
5 Rounds
2 High-Hang Squat Snatches + 2 Hang Squat Snatches (above knees)*
every 2.5 minutes
*Squat only if you have the flexibility!
WODKILLER WOD
In 17 minutes
a) Burpees – 40
b) Snatches (75#/45#) – 30
c) Burpees – 30
d) Snatches (135#/75#) – 30
e) Burpees – 20
f) Snatches (165#/100#) – 30
g) Burpees – 10
g) Snatches (210#/120#) – AMRAP
*Squat or Power Snatches*
Holy hell thats a brutal WOD!!
.... yeah got to 2 snatches @ 100# before the timer went off0 -
This was todays - only started a month ago
Box Squat, bands at 45 degrees + chains, heavy triples up to a single - my highest was 133
Thrusters, 2-3 sets to hit heavy 6-8 then repeat for 2 sets - my heavy was 73lbs
Good Mornings or Romanian Deadlifts, 3×12 - 63lbs
AMRAP 8
10 KB Swings
10 Strict Toes-2-Bar
Bonus: 50-100 hamstrings
Did leg raises for T2B since I can't quite get it yet.
Nice job!! Keep working hard!
Thanks! Love it so far. Deadlifts and squats are my strength so far0 -
MED-BALL 30 reps each
sit up toss
russian twist
v-ups with
my time was 2:45
METCON ( TIME) 30 MIN CAP
1,000 meter row, buy-in
10 ROUNDS
3 HSPU (I had to do v push-ups as I am not ready for HSPU)
6 DEADLIFTS 225/155 (83lb)
12 PULL-UPS
24 DOUBLE UNDERS OR 72 SINGLES
In the 30mins, I only finished 8 rounds and finished deadlifts of the 9th round. Maybe next time.0 -
400m run x 10, with a 2 minute rest in between0
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Been a while since I posted here...oops!!!!
Yesterday -
For Time
60 Double Unders (or 180 singles)
50 KB Swings 55lbs/35lbs (x lbs)
40 Burpees
30 Barbell Shoulder to Overhead 155lbs/115lbs (x lbs)
20 Pull ups (Assist/Ring Row)
10 Pistols each leg (assist/box)
I'm still trying to take things very easy given the stress fracture in my heel so I'm going light on nearly everything. Managed to get all the singles in (haven't touched a rope in months due to the heel/plantar issues), went with only 15lbs for the KB swings, empty women's bar (35lbs) for the shoulder to overhead), ring rows and assisted pistols. I hate feeling like I am not giving it all that I can, but know that following doctor's orders re: the weight-bearing exercise is important. Finished in 15:07.
Today is Angie and I am NOT looking forward to it. No idea what the time cap might be, but there is a strong possibility that I will get capped. *sigh*0 -
Hang Squat Clean
15 Minutes to work to a heavy, pretty double.
2 reps in a row without dropping. Receive in a full depth, *kitten*-to-grass front squat. Get UNDER quick!!
“Top Shelf”
AMRAP 6
2 Power Cleans
3 Front Squats
4 Burpees
Rest 3 Minutes
AMRAP 3
2 Power Cleans
3 Front Squats
4 Burpees
Rx – 155/100
L3 – 135/95
L2- 115/75
L1 – 95/65 or less
Then I am hosting a Yoke party as we try to get some extra work in for competition training. I might be the only one there, but whatever.0 -
yesterday's t-giving chipper
10 HSPU
20 Pistols
30 Burpees
40 Ball Slams 20/14
50 Pullups
60 Box Jumps 24/20
70 Pushups
80 Situps
90 Double Unders
100 Air Squats
I RXed everything except used a smallish band for the pullups...I've got some pullups, but not that many! Also Did the HSPU and Pistols unbroken! Happy about that, that's a nice accomplishment for me.
Pushups were by far the hardest part.
edited to add my time! 31:300 -
Wednesday:
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Beginner mods for this included ring rows, knee pushups, and breaking up the reps...which I did. Took me 19:20 to complete it.
Today:
21-15-9
Overhead Squat 95lbs/65lbs (x lbs)
Knees to chest w/ feet in rings
I went light with this (35 lbs) after our strength today (a 15 minute EMOM of 3 clean and jerks), modded out the push up in the K2C(FIR) because I am just not strong enough to do them at this point, and finished in 3:50. Probably should have gone a bit heavier...
Have a great weekend!!!0 -
Warm Up:
500m row
Bergener Warmup
Alt tabata: squat cleans and jerks w/PVC & Spidermans
30 sec handstand hold
10 Kip swings
Strength/Skill:
20 mins to build to a heavy squat clean for the day (hit my PR of 235# again)
And over the 20 minutes get in 3 sets of ME Handstand push ups (7, 6, 6 )
WOD:
15 min AMRAP:
1 Squat Clean 155#
3 Front Squats 155#
5 Jerks 155#
3 MUs (scaled to 9 pullups & 9 dips)
1 Rope Climb
-Completed 3 total rounds-0 -
Back Squat
5 x 3, Across
Try to pick one working weight (or small range) for today’s sets of 3. (i.e. 200-200-200-200-200 is Great, 200-205-205-210-210 is OK, but something like 165-185-205-225-235F is No Bueno. For today’s purposes.)
“Wrecking Ball”
For time:
30-20-10
Pull Ups
Wall Balls (20/14)
L2 – Banded, 14/10
L1 – Ring Rows, 10/6
Might add in some bench press afterwards as supplemental work.0 -
Strength-Back Squat:
1 x 20 reps (ie. find your 20 rep max)
We are starting a new 12 week strength cycle so back to higher rep schemes for our strength portions. I used 143# which was 10# more than last time we did this in September.
Metcon-Fran
21-15-9 Reps for time:
Thruster (95/65)
Pull-ups
I finished in 5:49RX. I was able to do the thrusters in sets of 21-0,9-6,9-0, but I had to break up the pullups way too much, sets of 3-7. Still this was a 57 sec PR so I'll take it.0 -
Back Squat
5 x 3, Across
Try to pick one working weight (or small range) for today’s sets of 3. (i.e. 200-200-200-200-200 is Great, 200-205-205-210-210 is OK, but something like 165-185-205-225-235F is No Bueno. For today’s purposes.)
“Wrecking Ball”
For time:
30-20-10
Pull Ups
Wall Balls (20/14)
L2 – Banded, 14/10
L1 – Ring Rows, 10/6
Might add in some bench press afterwards as supplemental work.
275 on the 5x3. WOD took me 10:30. Met-con was fine, my arms/shoulders just gave out on me after the first 30 ring rows. I finished it though (and RX on the wall ball)0 -
Strength-Back Squat:
1 x 20 reps (ie. find your 20 rep max)
We are starting a new 12 week strength cycle so back to higher rep schemes for our strength portions. I used 143# which was 10# more than last time we did this in September.
Metcon-Fran
21-15-9 Reps for time:
Thruster (95/65)
Pull-ups
I finished in 5:49RX. I was able to do the thrusters in sets of 21-0,9-6,9-0, but I had to break up the pullups way too much, sets of 3-7. Still this was a 57 sec PR so I'll take it.
outstanding job all around! You crushed it!0 -
Warm Up:
500m row
Hamstring mobility
Alt tabata: HRPUs and inch worms
2 rounds: 1 stone Ground to Shoulder @150# & 1 db farmers carry down and back of gym @70#
Strength/Skill:
Deadlift (Base off 5RM)
1x5 @70% (220#)
1x5 @75% (235#)
1x5 @80% (250#)
1x5 @85% (265#)
Then for fun afterward wanted to try and set a new PR which I successfully did @400#!
WOD:
2 rounds:
2 min of G2S Stone AHAP
:1 min rest:
2 min of Deadlifts 315#
:1 min rest:
2 min of Farmers Carry 70#
:1 min rest:
Score is total DL reps and weight of stone used --DL: 21 reps, Stone: 225# (ended up doing 8 reps with the stone)0 -
Skill: Deadlift 5x3, add 10# from last time
WOD:
8min AMRAP
OH squat 80/55
pushup
Round 1 is 1 rep of each, round 2 is 2 reps each, etc...
135 on my deadlift (last time was 95 but that was a month ago, so I started at 105, and kept going until I got to 135. Probably could've gone a bit heavier.)
Finished 8 rounds + 1OHS Rx
I hate OHS, but I've been working on them on my own time, so they're getting less awful. I need to work on consistently getting to the bottom of the squat, though.0
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