Today's WOD
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Yesterday we did a snatch complex that I loved. I totally put it on Fb and Instagram haha! I hit 85# but had more in the tank...I've now started to record my oly lifts so I can improve, and it looked really good!! I'm very stoked. :-)
Complex: 12m to your heaviest 1 full squat snatch, 1 hang squat snatch and 1 OHS.
WOD: 15 min cap. 5 rounds: 5 full snatches (95/135), 10 HSPU (no ab mats allowed), 15 box jumps. I finished 3+4, Rx HSPU and box jumps, 75# for snatches.0 -
I’m not going to list the three WODs I did as a drop in at Crossfit Nola this week. But when I asked the coach if this was normal programming for them, he said this is the week of Regionals and the owner/head coach missed making it, so he’s a little angry. Ouch!0
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AllanMisner wrote: »I’m not going to list the three WODs I did as a drop in at Crossfit Nola this week. But when I asked the coach if this was normal programming for them, he said this is the week of Regionals and the owner/head coach missed making it, so he’s a little angry. Ouch!
Ughh that sounds rough!
Today
Clean and Jerk 1,1,1,1,1
THEN
5:00 max reps:
KB Snatch 1.5/1 pood
THEN
5:00 accumulated plank hold (push-up position)
We just had an OLY coach come in for a seminar on Sunday for a few hours; she really had some great adjustments to my form and my lifts were feeling good so i'm looking forward to some improvement on the C&J's hopefully.0 -
This morning at the lake we did a dbwod (dumb bell wod). Not crossfit but I like that it is outside
24 min amrap... stop and do 10 burpees every 3 minutes
12 db snatch
12 push press
12 skater jumps
12 row things while in plank (obviously I cannot remember what these were called)
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Yesterday's was brutal, today's not much better.
Yesterday:
Gorillas
64 T2B
64 Burpee Pull Ups
Run 1Mile.
The people who did the fastest times did it Burpee, pullup, toes to bar, repeat.
I went 8, 8 200m runs. Did knee ups (which for me is almost T2E but not quite. A bit less belly and I'm there.) Also don't have pullups so our scale (just to not make the rack a mess) was do a burpee, then jump up and grab the bar and hang. Finished in 28:19. It was tough, but not one of those ones that you think "I can't finish this."
Today is Z-presses, 2 sets of 10.
Then four rounds of:
500M row
50 double unders (100 singles)
Take at least 2 minutes of rest between each round, the goal being to finish in roughly the same time each go around.0 -
WOD today - run 2km as warm up
30 KB
20 Push ups
15 Pull Ups (subbed for ring rows)
500m row
x 4 rounds - killer on the upper body0 -
This morning
Skill: yoke carry in the parking lot
WOD w/ partner
8RFT
Partner #1:
10 burpee box jumps
5 heavy kb swings
Partner #2:
run 100 meter w/ sandbag
my partner cannot count but I love her anyway! I think we did an extra credit round
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This afternoon is just Run a 5K for time.0
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Soo happy to have found this group!!!!! Our wod today was
Bang bang - i think. Team wod
100 box jumps
80 squats
60 knee lifts
40 stoh
20 dead lifts
for time 24 mins...0 -
No Murph for us today (which I was the tiniest bit sad about). They programmed Glen instead. This was a monster, I was slow on the climbs but it was a lot of fun.
Glen
For time:
30 Clean & Jerks 135/95
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees
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today was horrible:
W/Up - bear walks & burpees
Strenght: Back squats 3 x 7 & strict pull ups
WOD: 18 min time cap
2 rope climbs
20 thrusters
20 push ups
run 400 m
x 3 rounds
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This morning was
warmup 1000 m row
skill: heavy push press 2x2x2x2
workout: 3 rounds 50 DU, 20 lateral box jump overs
extra credit (really?, aren't we done yet?): this gymnastics move swinging yourself between parallel bars TABATA style0 -
Today is a good Murph recovery day workout:
Deadlifts 5x5. Pick a weight and stick to it.
Power Cleans: 2-2-2-2-1-1-1-1 Working to a heavy single.0 -
KellyAnn1286 wrote: »No Murph for us today (which I was the tiniest bit sad about). They programmed Glen instead. This was a monster, I was slow on the climbs but it was a lot of fun.
Glen
For time:
30 Clean & Jerks 135/95
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees
I've done this before and it damn near killed me, even scaling the rope climbs to pushups/sit ups. This is the single hardest CF workout I've ever done and it's not even close.
I think I had to stop at 50 burpees. I had literally reached the point where I could not flip my legs up from the push up position to underneath my body. About two minutes later one of the guys was on the final 10 burpees and really struggling so the entire gym dropped and did them with him.
I have no idea where I pulled those 10 burpees from, but I almost wish I'd ran and grabbed my phone to photograph it instead.
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bostonwolf wrote: »KellyAnn1286 wrote: »No Murph for us today (which I was the tiniest bit sad about). They programmed Glen instead. This was a monster, I was slow on the climbs but it was a lot of fun.
Glen
For time:
30 Clean & Jerks 135/95
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees
I've done this before and it damn near killed me, even scaling the rope climbs to pushups/sit ups. This is the single hardest CF workout I've ever done and it's not even close.
I think I had to stop at 50 burpees. I had literally reached the point where I could not flip my legs up from the push up position to underneath my body. About two minutes later one of the guys was on the final 10 burpees and really struggling so the entire gym dropped and did them with him.
I have no idea where I pulled those 10 burpees from, but I almost wish I'd ran and grabbed my phone to photograph it instead.
Wow, that's so awesome! Pictures of that moment would have been great. We had a girl who was still making her way through the last few burpees over the hour mark, everyone was counting and cheering for her. Moments like that are what makes crossfit truly awesome to me. It was way harder than I expected; 47 minutes Rx'd and I have major rope burns from how sloppy I was coming down from the climbs; think I'll wait a while before tackling that one again0 -
If memory serves I treated the opening like Grace (which it is) and plowed through it as fast as I could. That was not smart
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Snatch 1,1,1,1,1
THEN
The Couplet
3 Rounds for time
30 Wall Balls 20#/14#
30 Hang Squat Snatches 75#
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this morning was
skills snatch
wod
1000 m row
and then 3 rft
15 ohs
15 ring dips
I am sore and bruised from the tire flips on Monday. My kids say that it looks like I'm giving myself hickies0 -
I like that wod, mccraee. KellyAnn, that wod sounds brutal. So. Many. Squats!!!
We did 9 minutes of 1 power clean, 3 front squats, 1 jerk (1 every 90seconds) for load/form. I hit 120#. My jerks need a lot of work.
Then the WOD was 7 minute AMRAP of 10 deadlifts, 10 burpees, 10 front squats, and 10 burpees. I did the Rx of 95#. 2+6. Blah. So sweaty in there today. And our cottonwood trees are shedding so I looked a little like an arts and crafts project my three year old might make: wet and covered with cotton. lol0 -
Today:
OH Squats 3 x 10 (love OH squats!!)
WOD:
1 min Cleans
1 min box jumps
1 min wall balls
1 min DU's
1 min rest
x 4 rounds
It was really really hard
and it's getting really cold with us so sucked to be me at 5.45am this morning 0 -
I like that wod, mccraee. KellyAnn, that wod sounds brutal. So. Many. Squats!!!
We did 9 minutes of 1 power clean, 3 front squats, 1 jerk (1 every 90seconds) for load/form. I hit 120#. My jerks need a lot of work.
Then the WOD was 7 minute AMRAP of 10 deadlifts, 10 burpees, 10 front squats, and 10 burpees. I did the Rx of 95#. 2+6. Blah. So sweaty in there today. And our cottonwood trees are shedding so I looked a little like an arts and crafts project my three year old might make: wet and covered with cotton. lol
I stupidly didn't think it would be but it definitely was. My legs are feeling it today!
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this morning was my 4th day in a row. Tomorrow my old body will finally get a break.
Wod
60 second cleans
60 s rest
60 s make waves with big fat heavy rope
60 s rest
60 s row for calories
60 s rest
This was fun but hard on the forearms and I will sleep well tonight.0 -
I love all the wods that are posted. Makes me want to drop in to all of your gyms. haha
We did 7X1 back squats today--adding 15-20# from last week (if you can). I did 180#.
Then:
(2RFT)
200m run
15KBS (24/32--i scaled to 16kg)
10TTB
15KBS
(short and sweet)0 -
I had no idea until just now.......I was going no matter what.
Oly Complex
1 Hang Squat Clean + 3 Front Squat
Work toward a max set.
"Over Easy"
AMRAP 14
4 T2B
8 Burpees
12 Box Jump Overs 24/20
Scale T2B and box height as needed.
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OK, so that looks like FUN. Can I come? lol0
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When you look at the crazy scoring breakdown I think my coaches are trying to test our math skills more than anything. 36 Minute AMRAP
0:00 – 9:00
3:00 of Snatch 115/75
Run 400m
9:00 – 18:00
3:00 of Clean & Jerk 115/75
Run 400m
18:00 – 27:00
3:00 of Deadlifts 115/75
Run 400m
27:00 – 36:00
3:00 of Half Burpees
Run 400m
*Scoring: Count your reps for each movement. Note the time it takes you for each run. Subtract that time from 6 minutes. Convert that time into seconds. Divide that number by 10. Add that number to your reps. Example would be 30 Snatches and 2 minutes to run the first 400 meters. 6:00 minus 2:00 is 4 minutes, or 240 seconds. Divide by 10 is 24. So add 30 + 24 = 54 for the first round.
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KellyAnn1286 wrote: »When you look at the crazy scoring breakdown I think my coaches are trying to test our math skills more than anything. 36 Minute AMRAP
0:00 – 9:00
3:00 of Snatch 115/75
Run 400m
9:00 – 18:00
3:00 of Clean & Jerk 115/75
Run 400m
18:00 – 27:00
3:00 of Deadlifts 115/75
Run 400m
27:00 – 36:00
3:00 of Half Burpees
Run 400m
*Scoring: Count your reps for each movement. Note the time it takes you for each run. Subtract that time from 6 minutes. Convert that time into seconds. Divide that number by 10. Add that number to your reps. Example would be 30 Snatches and 2 minutes to run the first 400 meters. 6:00 minus 2:00 is 4 minutes, or 240 seconds. Divide by 10 is 24. So add 30 + 24 = 54 for the first round.
Since I go to the 5am class and I’m not into math at that hour, I’m not going to score very well. What is a half-burpee?
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AllanMisner wrote: »KellyAnn1286 wrote: »When you look at the crazy scoring breakdown I think my coaches are trying to test our math skills more than anything. 36 Minute AMRAP
0:00 – 9:00
3:00 of Snatch 115/75
Run 400m
9:00 – 18:00
3:00 of Clean & Jerk 115/75
Run 400m
18:00 – 27:00
3:00 of Deadlifts 115/75
Run 400m
27:00 – 36:00
3:00 of Half Burpees
Run 400m
*Scoring: Count your reps for each movement. Note the time it takes you for each run. Subtract that time from 6 minutes. Convert that time into seconds. Divide that number by 10. Add that number to your reps. Example would be 30 Snatches and 2 minutes to run the first 400 meters. 6:00 minus 2:00 is 4 minutes, or 240 seconds. Divide by 10 is 24. So add 30 + 24 = 54 for the first round.
Since I go to the 5am class and I’m not into math at that hour, I’m not going to score very well. What is a half-burpee?
At 5 AM i'm not into anything except sleeping. It's the first part of the burpee, the jump out without the push-up. We don't ever really do half burpees so I was surprised to see it in the WOD but then again I was surprised to see everything in this weird WOD.0 -
Tomorrow we are doing Fran. Gonna do my best to Rx0
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