Today's WOD

ascrit

Tonight's WOD is gonna be a killer!

WOD
4 rds
400m run
25 MB sit ups
400m run
25 Power snatch 75/45

Well, it was a killer for sure but I got it done in 28:04 and kept the same pace for all four rounds.

bostonwolf

Today's WOD is one of the test WODS for our Paleo challenge that started yesterday.

Row 1000m
18-12-6

Wall Balls (Rx 20, might do 14 as I want to keep this moving quickly)
Burpees
T2B (I will likely do hanging knee raises)

The other is a 30 minute WOD I will do tomorrow.

10 minutes to work to 1RM Snatch
10 minutes to work to 2RM Front Squat
10 minutes to work to 3RM Deadlift

Did the first workout last night, 14:30 20# med ball, hanging knee raises

shaypearl

SWOD
Front squat
10 10 10

WOD
For time
100 kb swing
50 t2b
(break it up however)

bostonwolf

Tonight is this

10 minutes to work to 1RM Snatch
10 minutes to work to 2RM Front Squat
10 minutes to work to 3RM Deadlift


Plus yoga afterwards

shaypearl

SWOD
Ring Work (dips, pull ups, muscle ups, L sits)

WOD
9RFT 185 pound squat clean, 7 reps
8 Burpee box jumps, 30" box

Only made it through round 6.. Still working on my endurance.

kevie1021

Warm up:
750m row
Walking Hamstring Stretch
Walking Lunges
Alt. Tabata: KB Swing @45# and Spread Eagle Stretch
2 rounds: 10 Sit Ups and 10 Air Squats

Strength/Skill:
4x4 @80% 1RM Front Squat
I built up to 225#, which 10# off of my 80% and stopped since I still taking it light because of my back

WOD:
3x4 min AMRAP of:
10 KBS@50# (scaled to 40#)
10 Jumping Lunges (scaled to alterating lunges)
10 v-ups (scaled to regular sit ups)

Finished 8 rounds. Was nice to get a workout done, just anxious to get fully back after my injury and not have to scale everything!

kevie1021

Warm up:
400m row
Alt Tabata: DU's & PVC Thrusters
Broad Jumps down gym and back
20 PVC Passthroughs
30 second couch stretch each leg
30 sec side to side hamstring stretch

Strength/Skill:
3 rounds
20 cal row
1 min rest
50 DUs (25 attempts)
1 min rest
10 burpee box jumps

WOD:
"Rahoi"
12 min amrap of:
12 box jumps @24"
6 Thrusters @95#
6 burpees

-- Finished 3 rounds, 14 reps @Rx

kevie1021

Warm up:
500m row
Alt Tabata: Handstand Hold and Spread Eagle Stretch
Spidermans
Side to Side Hamstring Stretch
20 PVC Passthroughs
20 Kip Swings

Strength/Skill:
Push Press 5x5 @90% 5RM
Worked up to 185#

WOD:
CrossFit Open WOD 13.4:
7 min ascending ladder:
3 Clean and Jerks @135#
3 Toes to Bar
6 C&J
6 Toes to Bar
9 C&J
9 Toes to Bar, etc....

--Score is total reps-- 42 reps completed

shaypearl

WU:
15 PU
15 Jumping Air Squat
10 Pass Thrus
10 OHS - PVS
200m run

SWOD:
Skill - MAX box jump(height)

WOD:
Dr. King was born on 1/15/29 and gave his "I have a dream Speech" 5 decades ago, so:

5 rds:
400m run
15 clean & jerks 75/45
29 dubs/87 singles

Cap: 20:14

Only made it through 2 complete rounds + 400m run + 3 clean and jerks....still trying to improve.

jordymils

Strength:
Power snatch to 3RM, focusing on landing a little lower with each rep

WOD:
5 DB power snatch each arm
10 handstand push ups
15 calorie row
20 kettlebell swings
x 5 rounds

I really liked this one. Took me 25.12 mins and felt good.

kelly_e_montana

Warm up: 400 m row & 3 min prize squat, rollover push ups, pull ups, ring dips, ab wheel, & wall balls.

Skill: We did bench press skills at 3 reps @ 80%, 85%, & 90%. I did 3 reps at 115. A couple weeks ago my 1 rm was only 105 but I had been quite sick prior and I didn't know how to a bench press, so I feel like I'm getting the hang of it.


WOD:

Today we did a newer WOD: Maugerita: 50 rounds of burpee, push up, jumping jack, sit up and handstand. It was fun but I just got back into doing handstands since my wrist has been recovering from a bad sprain since fall. We have been doing more gymnastics skills lately and I really dig it. I didn't feel like I found a good rhythm on this WOD though with all the wrist bearing activities, and I finished at 23:47. It was really fun though and definitely one of the harder ones for me for a while. One of the class sections (the 3:30 p.m. group) was mostly between 14-18 minutes but the rest of the time slots were mostly 20-26 minutes. Weird. Fastest time was a little under 14 and slowest was 34+ so there was a lot of variance in this one..

jordymils

Today was pretty brutal.

WOD1:
1 min max strict chin ups
1 min max push ups
x 3 rounds

Strength:
Power clean to 3RM
(chins and push ups were done first so that our arms were too tired to take over in the cleans, forcing us to use power through legs, hips and shoulders...)

WOD 2:
50 wall balls
40 box jumps
30 burpees
20 power cleans at 85% of 3RM
10 muscle ups (or 30 chin ups)

shaypearl

SWOD
7 min emom

Complex (hap)
1 power clean
1 hang clean
1 front squat
1 push jerk

Rest

7 min emom
4 Strict or deficit hspu

WOD
5 min amrap
7 kb (70-53)
14 sit-ups

PaleoChocolateBearJr

4 rounds of 10 hanging squat clean 135# 10 box jumps 30 inch box and 25 double unders, I finished up up 14:53

bostonwolf

First ever Open workout today.

“Open WOD 11.5″
AMRAP 20
5 Power Cleans (145/100)
10 T2B
15 Wall Balls (20/14)


L3 – 135/85, Scale T2B #
L2 – 115/75, Knee Tucks, Med Ball 14/10
L1 – 95/55 or less, Med Ball Sit Ups, 10/6

kevie1021

Warm up:
500m row
Alt Tabata: Spidermans & Junkyard Dogs w/partner
30 Second handstand hold
Bergerner Warm up

Strength/Skill:
Squat Clean - Build up to a heavy single for the day
Built up to a new PR of 240#!

WOD:
Perform 3 squat cleans every 1:30 for 7 rounds:
Rounds 1-2 @ 75% (180#)
Rounds 3-5 @ 80% (190#)
Rounds 6-7 @ 85-90% (205#)

shaypearl

Swod
Floor press
3-3-3-3

WOD
3rds
Rest as needed between rds... Each rd should be a sprint

28 dubs
21 v-ups
14 burpees
7 deficit hspu
1 triple under

kevie1021

Warm up:
500m row
Alt Tabata: reverse spidermans & static ring dips
30 sec couch stretch each leg
2 rouunds: 10 PVC Overhead squats & duckwalks
Bergener warm up

Strength/Skill:
Front Squat 4x4 @90% 1RM (265#)

WOD:
4 min of ME HSPUs
1 min rest
4 min to find 1RM Power Snatch (only got to my PR of 155#)
1 min rest
4 min of ME Ring Dips
1 min rest
4 min to find 3RM OHS (135#)

ascrit

We had two WODs this morning.

WOD 1
For Time: 16:52 (not counting rest period)

1 mile run
rest 4min
1 mile run

WOD 2
For Time: 11:33

300 singles
then
10 rounds of:
10 air squats
10 push ups
then
300 singles

Flab2Fab27

For Time:
200 Double unders (600 singles)
75 Air squats
65 Push ups
55 Sit ups
150 Double unders (450 singles)
65 Air squats
55 Push ups
45 Sit ups
100 Double unders
55 Air squats
45 Push ups
35 Sit ups
50 Double unders
45 Air squats
35 Push ups
25 Sit ups
25 Double unders
35 Air squats
25 Push ups
15 Sit ups
Max MU or Max Pull up or Burpees
30 min cap

35/65 air squats with singles

shaypearl

WOD
Partners (2)
16 minute cap
400 Meter Run with wall ball
50 KB Thrusters
30 Overhead Walking Lunges

jordymils

WOD:
10-1
Dead lift
Hang power clean
Front squat
Push jerk
Back squat

(10 dead lifts, 10 cleans, etc then 9 of each, 8 of each, etc etc until the last round when it's one big complex)
RX for girls was 42.5kg and I did it with 37.5kg which I was happy with

Finisher:
Every minute on the minute until you can't complete within the minute
5 strict pull ups
5 burpees

shaypearl

SWOD
Back Squat
3x10

Touch and Go
Snatch(h/p/s)
3.3.3.3

For Time 300 Double Unders
*If you can't do double unders today is the day you work on them

kevie1021

Warm up:
500m row
Alt Tabata: Handstand Hold & Spread Eagle Stretch
Spidermans
Reverse Scorpians
10 PVC Pass Throughs
5 Burpees

Strength/Skill
- It's a de-load week at my box so lighter weights, higher reps -
Push Press 4x10 @50-60% of 5RM (100#, 100#, 105#, 115#)

WOD:
Open Wod 11.3
5 min AMRAP of Squat Clan and Jerks @155# (15 reps)
3 min of rest
Open Wod 12.1
5 min AMRAP of Burpees (44 reps)

SnicciFit

First day back to CF in nearly 2 weeks (I've been under the weather), so I scaled the reps back a bit on this one:

For time:
50-40-30-20-10 Wall Balls
25-20-15-10-5 Toes to Bar

I cut off the first round, so it looked like this:
40-30-20-10 Wall Balls (10lb ball)
20-15-10-5 Toes to Bar (mostly K2E, some T2B)

12:40

jordymils

WOD 1:
1600m run
100 burpee chin ups (if using a band for chins, then do 5 burpees 5 chin ups x 20)
20 min cap

WOD 2:
250m row
15 ring rows
15 KB swings
60m sled
20 min AMRAP

bostonwolf

Pain.

Strength Work was 15 minutes to work up to a max weight for the following complex: 4 deadlifts, 3 hang power cleans, 2 front squats, 1 jerk press. Got up to 155, probably had 165 in me.

WOD was (for time)
25m walking lunge with plate overhead (25) then 50 air squats.
25m walking lunge, 40 squats.
25m, 30 squats,
25m 20 squats,
25m 10 squats
25m done.

13:30 or so. Pain. Lots of it.

kelly_e_montana

First ever Open workout today.

“Open WOD 11.5″
AMRAP 20
5 Power Cleans (145/100)
10 T2B
15 Wall Balls (20/14)


L3 – 135/85, Scale T2B #
L2 – 115/75, Knee Tucks, Med Ball 14/10
L1 – 95/55 or less, Med Ball Sit Ups, 10/6

your box's scaling is interesting. do a lot of boxes have specific levels of scaling with pre-set alternatives? i mean, i can't do 85# cleans for that many reps because my form is not great yet, but i can do wall balls @14 and toes to bar. so, at my box, i would do everything rx'd except i would probably do the cleans at 65#.

bostonwolf

I think they are just rough guidelines. I did 115 with sit ups just because we had a ton of people in class and the pull up bars were a choke point that night.

And you have it right. I did 14# wall balls just because the point of this is to keep moving and keep your heart rate up. I could have done it with 20# but would have to take more frequent breaks.

Tobi1013

First WOD in more than a week yesterday (was sick as a dog for most of last week):

16 min AMRAP
15 air squats
10 sit ups
5 pull ups
1 wall walk

I'm really trying to keep my lower body out of my workouts right now so that I can finally get past this stress fracture (and the knee problem that seems to have popped up from compensating for the heel injury), so I subbed 10 push ups for the air squats. Also scaled the pull ups to ring rows.

Completed 9 rnds + 10/10/0/0