Today's WOD

Howbouto

I did my first RX WOD today. I'm so stinking proud of myself. It was probably one of the easier WOD we did but who care I did RX.

5- 10-15-20 progression

14# squat ball slams
24" box burpees

8:31 was my time.

shaypearl

SWOD
Overhead Squat
20 rep max

WOD
Complete as many rounds as possible in 20 minutes of:
10 V-ups
15 Deadlift (135,95)

SnicciFit

I did my first RX WOD today. I'm so stinking proud of myself. It was probably one of the easier WOD we did but who care I did RX.

5- 10-15-20 progression

14# squat ball slams
24" box burpees

8:31 was my time.

That's awesome!

ascrit

My WOD tonight is gonna be a killer I think:

Warm Up-3x10
Push ups
OHS w/pvc
Back extensions
Strict pull ups
Hollow rocks


Mobility- same as last week- 5 minutes

Skill- ME legless rope climb
- scale to rope climb, rope pulls


WOD
50 Du's
50 Wall balls 2014
50 Push press 75/45
50 Med ball sit ups
50 Burpees

If I don't make it, please speak of me fondly!! :laugh: :laugh: :laugh:

kevie1021

Warm up:
3x DU practice & 15 Mountain Climbers
Walking Lunges
30 Sec. Handstand Hold
10 PVC Passthroughs
Bergerner Warm Up

Strength/Skill:
Power Snatch
Warm Up, then, 5 sets: 1 Snatch Grip DL +2 Snatch High Pulls +1 Power Snatch
I worked at 95# since they wanted us to focus and work on proper technique, so I stayed light about 60% 1RM

WOD:
EMOTM for 12 minutes:
Odd: 5 Touch and Go Power Snatches (95#)
Even: 125m row (I generally did it in about 20-25 sec)

gsop22

This was my WOD yesterday. It was called 'Human Sacrifice. I am feeling it today.

Fran -(8min time cap)
5min rest
Grace - (10 min time Cap)
5 min rest
Annie (12 min time cap)

I did Fran Rx with 95lbs at 7:58min
Grace Rx with 135lbs at 8:32min
Annie reached time cap. I can not do double unders well but did managed to get 5 unbroken so am happy with that.

shaypearl

SWOD
Open(you pick)
I worked on cleans

WOD Five rounds for time of:
20 ring dips
14 Thrusters (115, 85)
This working on keeping those elbows up

ascrit

This was my WOD yesterday. It was called 'Human Sacrifice. I am feeling it today.

Fran -(8min time cap)
5min rest
Grace - (10 min time Cap)
5 min rest
Annie (12 min time cap)

I did Fran Rx with 95lbs at 7:58min
Grace Rx with 135lbs at 8:32min
Annie reached time cap. I can not do double unders well but did managed to get 5 unbroken so am happy with that.

Dude, you did awesome!

itsagr8daytolift

Happy Friday! Here was our WOD today:

Warm Up
200 meter backwards run
Straight leg bear crawl
Toy Soldiers
Knee Ups
Quad Pulls
Toe Pulls
Squats (15 x 2)
Push Ups (10 x 2)
Scorpions (10 x 2)

No Skill today

WOD (can't remember the name)
3 Rounds/30 minute time cap

200 meter run w/KB 70lb/53lb
22 KB swings 70/53
22 KB lunges 70/53
22 KB squats 70/53

Made it to the third round and got five squats in before the 30 minute mark.....Happy I stuck with 53lbs the whole way through. Annoyed I didn't finish-the 200 meter run sucked up my time....there's no easy way to run with those darn things!

shaypearl

Swod

1000 row

While others row work on snatch technique (h,p,or s) at light weight

WOD

7 rds

1 min of work
3 burpees
Remaining time ME clusters (95-65)

Rest 1 min between rds
Score = total number of
clusters

kevie1021

Warm up:
3 min DUs
Alt Tabata: Handstand Holds & Hand Release Push Ups
Shoulder Mobility work
2 Rounds: 10 PVC Passthroughs & 4 Broad Jumps
Bergerner Warm up

Strength/Skill:
Find new 5 RM Strict Press
155# New PR!

WOD:
Open WOD 11.1
10 min AMRAP
30 DUs (scaled to 15 attempts),
15 Power Snatch @75#

Completed 3 rounds 5 reps

jordymils

Yesterday:

WOD 1:
10 back squats @ ~90% of 8RM
3 rope climbs
20 toes to bar
10 push jerks
x 3 rounds

WOD 2:
30 double unders
15 KB swings
x 12 min AMRAP


Today:

WOD 1:
Power cleans partner ladder (ie; taking it in turns to do 1 each, 2 each, 3 each, etc)
18 min AMRAP
My partner and I completed 12 each

WOD 2:
in 4 mins
- 400m run
- 1 max set HSPUs
- max burpees in remaining time
1 min rest
x 4 rounds

kevie1021

Warm up:
500m row
Alt Tabata: Couch Stretch & Figure Four Stretch
Inchworms
30 Sec. Spread Eagle Stretch
2 rounds: 10 KBS @40# & 10 Air Squats

Strength/Skill:
Find new 1RM Overhead Squat
Worked up to new PR of 175#

WOD:
Tabata Times:
Tabata KBS @50#
Rest one minute
Tabata Pull Ups
Rest one minute
Tabata Row for calories

- Score is lowest reps/cals for each tabata - I scored: 8-3-7

SWFrick

Solid WOD yesterday

Bar Facing Burpees 60
OHS 30 95/45
Ring Rows 10
Take 2 min rest


Dead lifts 10 55% of max
Dead lifts 9 65% of max
Dead lifts 6 75% of max
Dead lifts 8 80% of max
Dead lifts 6 85% of max
Dead lifts 4 90% of max

shaypearl

SWOD
18 min emom
Odd min = 3 hang snatch or hang clean (athletes choice)
Even min = max plan hold

WOD Open Gym

I was able to up my max on my cleans. I'm at 130lbs now.

kevie1021

Warm up:
750m row
Alt Tabata: Broad Jumps & PVC Muscle Cleans
Inchworms
Burgener

Strength/Skill:
Power Cleans
Work up to heavy clean, and set new 1RM is possible
I only got to my current PR of 220#

WOD:
Power Clean Ladder:
Perform 1 rep every 1:30 (then rest the remaining time) for 10 rounds, increasing 10 lbs each round
I went up to 195#, but I also did 10 situps after each PC rep

kevie1021

Warm up:
2x: 250m Row & 20 DU's
Alt. Tabata: Couch Stretch & Spidermans
10 Pause Air Squats
10 Wall Balls
10 Med Ball Weighted Sit Ups (Touch the ball behind you and in front of you each time)

Strength/Skill:
Pause Front Squats 5x3 @ 75-80% of 1RM - Pause for 2 seconds in the bottom of each rep
225#, 225#, 235#, 235#, 235#

WOD:
5 Rounds for Time:
10 DB/KB Thrusters (each hand has a kb/db) (45#)
10 Box Jump Overs @24"
10 Med Balll Weighted Sit Ups @20#

Finished in 12:38

shaypearl

SWOD

Front rack lunges
5-5-5-5 (each leg)

Rest

3 x ME (rest as needed between sets)
Muscle-ups
Or
C2b/pull-ups

WOD

6 min running clock
2 min max cal row
2 min rest
2 min max wallballs (20-14)
Cal + wallballs = score

shaypearl

I did a double WOD today

WOD 1
Team of 2
20 min AMRAP
30 rings rows
60 burpees
90 dubs/270 singles

WOD2
4 burpees EMOM
30 OHS
30 Pistols ( I did air squats)
30 Thrusters
30 Ring Dips

3 X 800 meter runs (rest after each run)

kevie1021

Warm up:
500m row
Alt Tabata: Handstand Hold & PVC Thrusters
Broad Jumps
Samson Stretch
Spidermans

Strength/Skill:
Strict Press 4x5 @90% of 5RM
90% for me should have been 185#, but wasn't feeling strong today and could only manage 155#...Hopefully it was just fatigue

WOD:
4, 3 minute AMRAP of:
3 Thrusters @95#
6 Paralette Push-ups
9 Squats
-Rest 1 minute in between rounds-

Score is total rounds and reps - 10 rounds 5 reps

shaypearl

SWOD
Back Squat
2RM

WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

shaypearl

WOD
7 minutes 100/65

Thrusters, 3 reps
3 Chest to bar pull-ups

Thrusters, 6 reps
6 Chest to bar pull-ups

Thrusters, 9 reps
9 Chest to bar pull-ups

Thrusters, 12 reps
12 Chest to bar pull-ups

Thrusters, 15 reps
15 Chest to bar pull-ups

Thrusters, 18 reps
18 Chest to bar pull-ups

21
21
24
24

kevie1021

Warm up:
2x: 250m row & 20 DU's
Alt Tabata: Handstand Holds & Static Dip Holds
2X: 10 HRPU's & 10 PCV Muscle Cleans & 10 V-ups
Burgerner Warm up

Strength/Skill:
Gymnastic Work:
4 rounds of:
Handstand Walk practice (I worked on holding a handstand without using the wall)
Muscle Ups practice (10 ring dips & 10 ring rows)
30 seconds L-Sit in parallettes
Rest 1 minute

WOD:
Elizabeth:
21-15-9
Power Cleans @135#
Ring Dips (I scaled to having my toe on the ground for the dips because I'm still sore from Monday's workout)

Finished in 10:47, which was slower than my last time which is frustrating

shaypearl

SWOD
5 Rounds rest as needed between each
Handstand Hold 30 seconds
Shank arms out and then perform max hspu

5 Rounds
10 TTB
10 Wall Balls - 20/14 (10/9 feet)

voodoochylde76

Strength / Skill:

EMOTM for 15 minutes:
Min 1-5: 3 clean pulls
Min 6-10: 3 power cleans
Min 11-5: 1 clean + 2 front squat (2 second pause at the bottom of each squat)

* Ended up hitting a PR my full clean @ 195#.

WOD (6:34Rx)

5 Rounds For time:
10 Hang Power Cleans Unbroken (95#)
15 Wall Ball Shots Unbroken (20# to 10ft)

kevie1021

Warm up:
500m row
Alt Tabata: Handstand Holds & Arm Circles
Side to Side Hamstring Stretch
Inchworms
2x: 5 Box Jumps @24" & 7 KB SDHP @35# & 9 HRPU

Strength/Skill:
Find 5RM Strict Press
I worked up to my current PR of 155#
then 1 ME 500m Row - 1:34

WOD:
15 min AMRAP:
9 Deadlifts @155#
12 HRPUs
15 Box jumps @24"

Finished 5 rounds 9 reps

I then did bonus ab work afterward of:
4x:100 flutter kicks
then ME situps - 54

shaypearl

Swod
5 min amrap
11.3
Squat clean to overhead
165-105
( thruster, press, push press, push/split jerk)

WOD
10 min amrap
2 muscle-ups
4 hspu
8 kb (70-44)

SWFrick

WOD A
Dead lifts 5 205/135
Wall Climbs 4
20 sec between Dead lift and wall climbs
3Rounds
Then 2 minute rest..

WOD B
Double under 40 Scale 120 singles
KB Swings 20 55/35
HSPU 10
Run 800 m
HSPU 10
KB Swings 20 55/35
Double Under 40 Scale 120 singles

MUALaurenClark

100 hand release burpees for time. 7:38.

bostonwolf

100 hand release burpees for time. 7:38.

Nice job. one of the first WODs I did (maybe 2 weeks into CF) was 100 burpees for time. I think it took me 22 minutes. One of these days I need to re-test that.