Today's WOD
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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.
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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 raises0 -
SWOD
Front squat
10 10 10
WOD
For time
100 kb swing
50 t2b
(break it up however)0 -
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 afterwards0 -
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.0 -
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!0 -
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 @Rx0 -
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 completed0 -
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.0 -
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.0 -
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..0 -
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)0 -
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-ups0 -
4 rounds of 10 hanging squat clean 135# 10 box jumps 30 inch box and 25 double unders, I finished up up 14:530
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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, 10/60 -
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#)0 -
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 under0 -
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#)0 -
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 singles0 -
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 singles0
