Today's WOD
Replies
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bostonwolf wrote: »^Love this because it's a pretty easy WOD for me to do at the beach. I'll replace the weighted run with going up and over the dune between our house and the beach. Probably will be even harder than the med ball run
I love WODS that translate out of the gym. Jealous that you have a place at the beach to do it, hope you enjoyed it:)
Yesterday I did this one and it was deceptively difficult but a great workout; my abs are really feeling it today.
100 Squats
100 Sit-ups
100 Kettlebell Swings (16KG)
75 Squats
75 Sit-ups
75 Kettlebell Swings (16KG)
50 Jumping Squats
50 Sit-ups
50 Kettlebell Swings (16KG)
25 Jumping Squats
25 Sit-ups
25 Kettlebell Swings (16KG)
Up today
Establish a 10 RM Back Squat
THEN
20:00 AMRAP
4 Push Jerks 155/105#
8 Front Squats 155/105#
12 Box Jumps 24/20″
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Beach will be end of July. I'll take some photos when I get there to give a better idea of the size.0
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Today's WOD....all the squats. I'll be doing this one RX. Only real issue should be cardio and I'm sure in the second round I'll have to take a pause or two during the air squats and wall balls
Back Squat
Build to a 5 Rep Max for the day
"Squat City"
3 Rounds for time:
20 Air Squats
15 Wall Balls (20/14)
10 Back Squats (135/95) (bar taken from the floor)
--immediately after 3rd round is completed--
500m Row Buy Out
Clock stops when row is finished.
Scale as needed.0 -
^OK....that is one of those "this doesn't look so bad" workouts that is just awful. It's quads, quads and more quads all the time. I actually had to stop twice to catch my breath on the row and still got it done in 2 minutes.
I think my body temperature was elevated for like 2 hours after the workout. Good stuff.0 -
bostonwolf wrote: »^OK....that is one of those "this doesn't look so bad" workouts that is just awful. It's quads, quads and more quads all the time. I actually had to stop twice to catch my breath on the row and still got it done in 2 minutes.
I think my body temperature was elevated for like 2 hours after the workout. Good stuff.
I saw this and thought "holy legs batman" I would have been like Jelly by the time the row came up.
Today
Bench Press
Establish a 10 rep max
THEN
For time:
15 L Sit Pull Ups
1 Handstand Push-up
13 L Sit Pull Ups
3 Handstand Push-ups
11 L Sit Pull Ups
5 Handstand Push-ups
9 L Sit Pull Ups
7 Handstand Push-ups
7 L Sit Pull Ups
9 Handstand Push-ups
5 L Sit Pull Ups
11 Handstand Push-ups
3 L Sit Pull Ups
13 Handstand Push-ups
1 L Sit Pull Up
15 Handstand Push-ups
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I was jelly, believe me. Worst 2 minutes of life in a very long time. I was on the floor so long afterwards the coach referred to me as "the dead body over there." And I am NEVER the guy on the floor after a WOD. I stood up for about 30 seconds and was just like "this will get better faster if I lay down and expend no energy on anything other than breathing.
Today is mercifully more upper body focused.
Power Clean Cluster
Every 2 minutes, for 7 rounds (14 minutes total).
Perform 3 single Power Cleans, preferably within 20 to 30 seconds.
Drop to the floor from the front rack position, reset at the bottom and fire away each time until 3 reps completed.
These reps are not touch and go style, these are 3 individual efforts starting from the floor.
Weight may increase as you athletes along. Stop increasing if speed or form break down.
This is more of a stamina/form test, rather than pure strength.
"Statue of Liberty"
AMRAP 10
20 Pull Ups
20 KB Snatch (10 each arm, divided however) (1.5/1)
Scale Pull Ups and KB as needed.
Score = Rounds + Partial Reps.
Scale Pull Up repetition # if needed, if you want to try Rx pull ups but 20 is going to bog you down.0 -
5:00 AMRAP
5 Wall Balls 20/14#
5 Power Snatches 115/75#
5 Burpees
THEN
10:00 AMRAP
10 Wall Balls 20/14#
10 Power Snatches 115/75#
10 Burpees
THEN
20:00 AMRAP
20 Wall Balls 20/14#
20 Power Snatches 115/75#
20 Burpees
This is going to be a long 35 minutes0 -
whoowee, KellyAnn. lol
Ours today:
Strength:
10m to hang snatch double
Conditioning:
For time-
800m run
-Then 2 rds-
30 alternating pistols
20 hang power snatch
10 muscle ups (2:1 CTB, pu, rr)
-Then-
100 double unders0 -
I’m in a country that doesn’t have a crossfit box, and the gym is limited. I did bring my jump rope and their is a pool for laps. Looks like I’ll be bodyweight work for the next week.0
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Yesterday:
I got 9:55 RX4 Rounds
7 Power Snatch (45/65/95)
25 Wall Ball (20/14)
Today:
I have a feeling that the front squats at the end of each complex are gonna suck.10 min amrap:
Unbroken Complex-every time bar is put down before complex is over = 5 burpees
5 Deadlift (45/65/95)
5 Pw Clean
5 Push Press
5 Front Squat
Rest 2 min:
Then-2 min ME burpee over bar0 -
Helen is going to be our tracking/benchmark workout for our "Summer Slim Down" challenge, so that's what I did today. 3 rounds of 400m run, 21 KB swings (I did Rx2 of 26.5 lbs), and 12 ring rows (I don't have a pull-up yet). Did it in 12:28, which is a bit slower than I was hoping, but I am coming off a week of being sick with the flu. I hope to see big improvement over the course of the challenge!0
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Yesterday's WOD: Run 5k. Ran the first half in 19 minutes without walking breaks then I had to stop and loosen one of my shoes because my foot was falling asleep. After that I could never get my breathing right and kept redlining. Finished in about 43 minutes.
Given that I did a 5k in about 33 minutes a year ago, I need to start incorporating more running into the mix. I actually enjoy it in small doses, so I'm thinking once a week I'm going to tack on a two mile run or something like that.0 -
Yesterday
Snatch Balance 3,3,3,3,3,3,3
THEN
“Randy”
75 Power Snatches 75/55#
I liked Randy it was my first time doing it.
Today
Barbell Row 5,5,5,5,5
THEN
5 rounds for time:
100 Jump Rope (singles)
25yd Bear Crawl
25yd Run (backwards)
Rest :30
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Retesting at the end of our Paleo challenge. First is to see how many kipping pullups we can get. I got zero the first time, hoping to get my first tonight. I think it will happen.
Then
"DT Burnout"
3 RFT:
12 Deadlifts
9 Hang Power Clean
6 Jerks
Rx = 155/105 I think I went at 135, will have to check my notes.0 -
bostonwolf wrote: »Retesting at the end of our Paleo challenge. First is to see how many kipping pullups we can get. I got zero the first time, hoping to get my first tonight. I think it will happen.
Then
"DT Burnout"
3 RFT:
12 Deadlifts
9 Hang Power Clean
6 Jerks
Rx = 155/105 I think I went at 135, will have to check my notes.
Good Luck with your kipping pullups! This workout looks like a fun one.
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Yes good luck on the pull-ups!! We've been doing a lot of hollow/arch work too. :-)0
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KellyAnn1286 wrote: »Yesterday
“Randy”
75 Power Snatches 75/55#
I liked Randy it was my first time doing it.
Randy is rough! We did it a month or so ago and my forearms were burning for 2 days. I couldn't do Rx weight, but it was still a challenge to get through that kind of volume. I started splitting it up by 15s, but then I had to drop to 10s and then 5s.
Yesterday we did a partner WOD - for time, 400m run, then we could split up 60 clean-and-jerks however we wanted, then another 400m run. The trick was, we had to share the same bar, and coach made me and my partner do 65 lbs (doesn't sound like a lot, but my PR for C&J is 80 lbs, and this was a lot more volume). It was hard! Good thing I am a strong runner - there was a 15 minute cap, and we made it in 14:54. :-)0 -
KellyAnn1286 wrote: »bostonwolf wrote: »Retesting at the end of our Paleo challenge. First is to see how many kipping pullups we can get. I got zero the first time, hoping to get my first tonight. I think it will happen.
Then
"DT Burnout"
3 RFT:
12 Deadlifts
9 Hang Power Clean
6 Jerks
Rx = 155/105 I think I went at 135, will have to check my notes.
Good Luck with your kipping pullups! This workout looks like a fun one.
I jokingly said I got 3/4ths of one. I could see the top of the bar, but I know I didn't quite get my chin over. Just a matter of timing the kip/pull properly now. I'll keep working on that but I'm not going to string any together until I can do multiple pull ups from a dead hang.
Shaved a minute off my previous time on the Burnout workout, so I was pretty happy with that.0 -
Warm-up WOD:
Partner WOD - 200 M Run, 30 Partner Med Ball Passes, 30 KB Swings, 30 Partner Sit ups
Strength - Clean & Jerk 3,3,3 (55%, 65%, 75% of 1RM)
Metcon - 21-15-9-15-21 reps of:
Power Clean 95/65
Wall Balls 20/14
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bostonwolf wrote: »KellyAnn1286 wrote: »bostonwolf wrote: »Retesting at the end of our Paleo challenge. First is to see how many kipping pullups we can get. I got zero the first time, hoping to get my first tonight. I think it will happen.
Then
"DT Burnout"
3 RFT:
12 Deadlifts
9 Hang Power Clean
6 Jerks
Rx = 155/105 I think I went at 135, will have to check my notes.
Good Luck with your kipping pullups! This workout looks like a fun one.
I jokingly said I got 3/4ths of one. I could see the top of the bar, but I know I didn't quite get my chin over. Just a matter of timing the kip/pull properly now. I'll keep working on that but I'm not going to string any together until I can do multiple pull ups from a dead hang.
Shaved a minute off my previous time on the Burnout workout, so I was pretty happy with that.
A minute off of your time on Burnout is great and 3/4ths of one is better than nothing right? Kipping pullups are weird; I can still only kip a few together, I do like three or four and then even if im still hanging I have to stop and swing forward again, I think its how I push away from the bar but its rather annoying
Today
Bench Press, Push Press, Push-up Penalty
Bench Press 3,3,3,3,3
THEN
For time:
100 Push Press 135/95#
For every drop, do 15 push-ups
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Super nasty workout today
Pause front squats alternating with weighted ring dips 4 rounds
Stict push press for 4 rounds
Then;
6 power snatch (115)
12 overhead squats
12 box jump 24"
5 ps
10 ohs
12 jumps
4 ps
8 ohs
12 jumps
3 ps
6 ohs
12 jumps
3 hand stand push up penalty for every bar drop from the time you started the power snatch until you finished the last ohs.
I only had three bar drops and finish time of 14:280 -
Wooo, that one looks TOUGH.
This morning, we're doing "Nutts". I'll be doing it Rx...so...I'm guessing it will take me about 40 minutes? If I finished in under 35, I would strut around like a peacock for the rest of the day. The first three exercises won't be too bad. But those wall-balls and pullups. eek. Then I can finish strong with the DUs and run.
Maybe. Who really knows. LMAO.
Hero WOD - "Nutts" - FT:
10 HSPU
15 Deadlifts 255/175
25 Box Jumps 30"/24"
50 Pull Ups
100 WBS 20/14 to 10'/9'
200 Double Unders
400m Run with a 45/25lb plate0 -
Finished at 34:40.0
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Okay, let’s be clear. There is no need for an EMOM to go past 15 minutes....
Front squats 3 reps x 5 sets @ 75% 1RM (5 box jumps after each set)
WOD
21 minute EMOM
- Row 125 meters
- 5 push press (Rx 135, I did 115)
- 7 - 10 burpee over bar (I did 7)
I was redlined on round 5 after the row (damn ERG kept shutting down between sets and I had to fight with it for 10 or so seconds just to get it back on). I skipped push press and burpees on round five and burpees on round six. Crap!0 -
Yesterday was cleans (from the floor) + 2 front squats. The cleans are the limiting factor for me - I got to 75 lbs, which I was really happy with because the most I've ever cleaned is 80 lbs. But I definitely could have done more on the front squats. I know, I'm weird.
Then it was 3 rounds of:
1:00 KB swings (35 lbs was Rx for women)
1:00 ab mat sit-ups
1:00 hand release push-ups
I think I wound up with 176 reps. I cranked out some KB swings during the first round, but slowed significantly after that. A minute is a long time!0 -
Yesterday was Chelsea.
EMOTM 30.
5 pull ups
10 push ups
15 air squats
I scaled reps (4, 8, 10) and made 10 rounds, then did 8-9 more with 30 second rests in between rounds, then just did 15 air squats EMOTM to keep my heartrate up.
Tonight is 1RM clean, 1RM deadlift.0 -
bostonwolf wrote: »Yesterday was Chelsea.
EMOTM 30.
5 pull ups
10 push ups
15 air squats
I scaled reps (4, 8, 10) and made 10 rounds, then did 8-9 more with 30 second rests in between rounds, then just did 15 air squats EMOTM to keep my heartrate up.
Tonight is 1RM clean, 1RM deadlift.
That 5/10/15 is the strategy I've used for Murph, a 30 Minute EMOM with it sounds tough!
Today
Bench Press 1,1,1,1,1
THEN
Nate
20:00 AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings 2/1.5 pood
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I injured my back during Nutts on Saturday (on the 7th deadlift not 2 minutes into the workout) which made everything else so much harder. I would have finished 5min faster if I hadn't hurt myself....but really I should have just stopped.
Anyhow, today's workout:
Amanda:
9-7-5
Squat snatches (95/135)
Muscle ups
I did 35# (the slowest most graceful snatches he world has ever seen--no wrenching or hinging here! Haha) and chest to bar pull-ups instead of muscle ups (with an incredibly graceful dismount of the bar lol). I normally would have done probably 75#.
Luckily--it warmed me up very nicely and I think I'm on the fast track to recovery.0 -
KellyAnn1286 wrote: »bostonwolf wrote: »Yesterday was Chelsea.
EMOTM 30.
5 pull ups
10 push ups
15 air squats
I scaled reps (4, 8, 10) and made 10 rounds, then did 8-9 more with 30 second rests in between rounds, then just did 15 air squats EMOTM to keep my heartrate up.
Tonight is 1RM clean, 1RM deadlift.
That 5/10/15 is the strategy I've used for Murph, a 30 Minute EMOM with it sounds tough!
Today
Bench Press 1,1,1,1,1
THEN
Nate
20:00 AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings 2/1.5 pood
I'd say for the first five I was finishing right at 33 seconds. Then my chest started getting tired and it just kept creeping up. Last two I finished at 55 and 57 seconds.
Two of our guys finished it. One looked like he was getting stronger at the end, the other faded a bit but was still easily finishing in 45 seconds. I hope I can push myself to that level of fitness in the next year or so.
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5x3 bench press @ 225
5x2 sumo deadlift @ 410
For time
20 push press @75
20 front rack reverse lunge
30 pp
30 frrl
40 pp
40 frrl
Finish 13:280
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