Today's WOD
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Today we did Cindy (5 pull ups, 10 push ups & 15 air squats for time - 20 mins)
I modified the pulls ups for ring rows due to injury and didn't bother writing down my time as I wasn't doing RX but i wish I had done so now because last time I did 16.8 rounds using a band, I wonder if I beat that - who knows ... I stopped counting after 4 rounds.0 -
Yesterday was supposed to be 12:00 AMRAP of 7 power snatches, 200m run, and 12 handstand push-ups. I was already going to have to modify the workout because I don't have a handstand push-up, but when I was doing skill work, I tweaked my neck. So, coach had me doing the same 12:00 AMRAP, but with 7 KB swings (40 lbs), 200m run, and 24 air squats. I got through 3 full rounds and 21 reps. Hopefully the neck will be feeling better for tomorrow, since I think snatches are on the menu again.0
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Yesterday I did this fun one- you keep increasing front squats by 5 each round and double that for the number of double unders until 25:00 . 110# got suprisingly heavy by the round of 25 front squats.
25:00 AMRAP of:
5 Front Squats 155/110#
Run 125 meters
10 Double Unders
Run 125 meters
10 Front Squats 155/110#
Run 125 meters
20 Double Unders
Run 125 meters
15 Front Squats 155/110#
Run 125 meters
30 Double Unders
Run 125 meters
20 Front Squats 155/110#
Run 125 meters
40 Double Unders
Run 125 meters
Today
GHR – 5 sets of 10
THEN
“Nicole”
20:00 AMRAP of:
Run 400 meters
Max set of pull-ups
*Score will be total number of pull-ups
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This morning was 3 rounds of 3:00 AMRAP (with 1:00 rest in between each) of 10 wall balls, 10 med ball cleans, and 10 med ball sit ups. I did Rx (14 lbs)!0
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Dumbbell Rows – 5 sets of max reps going up in weight for each set
THEN
4 sets of Tabata:
1. Half Burpees
2. Burpees
3. Burpee Box Jumps
4. Half Burpee – Burpee Box Jumps
20 seconds of work then 10 seconds of rest for 8 cycles per movement
Rest 1:00 between each
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For time:
200m run,
15 ball slams (20# F),
15 push ups,
15 butterfly situps,
400m run,
9 ball slams (20# F),
9 push ups,
9 butterfly situps,
800m run,
6 ball slams (20# F),
6 push ups,
6 butterfly situps
I'm a newb and wasn't getting through the push-ups so modified 15 to 9 for first round, then did 9, then 6.
My coaches modify a lot. I'm wondering if I should push myself harder and be more sore the next day or continue at this pace and just show up consistently 5 days a week... I assume the mods are to keep you motivated to keep coming regularly rather than have you need more rest days.0 -
Today was terrible. After a bunch of pulling strength work (dumbell rows, vertical ring rows, etc), the WOD was 100 pull ups for time. Eek. I don't have anything close to a pull up, so we did "jumping pull ups" - but I still think I was mostly jumping and not really pulling up. I also only got to 75. Oh, did I mention every minute on the minute we had to do 4 burpees? Blech!0
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KellyAnn1286 wrote: »Dumbbell Rows – 5 sets of max reps going up in weight for each set
THEN
4 sets of Tabata:
1. Half Burpees
2. Burpees
3. Burpee Box Jumps
4. Half Burpee – Burpee Box Jumps
20 seconds of work then 10 seconds of rest for 8 cycles per movement
Rest 1:00 between each
Dumbbells?
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Really wanted to go yesterday for a nice conditioning workout (3x 800m run + 15 T2B, each round starts on the 8 minutes looking for consistency)
Tonight is Front squats, 4 rounds of 4. 2 second pause in the hole.
Then we play around with the atlas balls0 -
bostonwolf wrote: »KellyAnn1286 wrote: »Dumbbell Rows – 5 sets of max reps going up in weight for each set
THEN
4 sets of Tabata:
1. Half Burpees
2. Burpees
3. Burpee Box Jumps
4. Half Burpee – Burpee Box Jumps
20 seconds of work then 10 seconds of rest for 8 cycles per movement
Rest 1:00 between each
Dumbbells?
Ha-Ha Right? Ohh Atlas balls, nice! My coach just made a few. The smallest weighs 130#; what the hell am I supossed to do with that though?
I was going to rest today but this looks light and fun.
"Blake"
4 Rounds for time:
– 100 feet Overhead Walking Lunge (25/45)
– 30 Box Jumps (20/24)
– 20 Wall Balls (14/20)
– 10 HSPUs
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bettytrhoades wrote: »Today was terrible. After a bunch of pulling strength work (dumbell rows, vertical ring rows, etc), the WOD was 100 pull ups for time. Eek. I don't have anything close to a pull up, so we did "jumping pull ups" - but I still think I was mostly jumping and not really pulling up. I also only got to 75. Oh, did I mention every minute on the minute we had to do 4 burpees? Blech!
Ugh we did the same recently but with 3 burpees every 30 seconds, it was brutal. Nice work getting to 75 0 -
Ten Minute EMOM
- 3 deadlifts starting at 65% of 1RM and adding weight throughout (I ended up at about 80%).
WOD For Time
- 200 Meter Run
- 15 HSPU (I modified by using a box)
- 400 Meter Run
- 20 Toes to Bar (I modified doing knees to chest)
- 800 Meter Run
- 30 Weighted sit-ups with 45lbs plate (I modified doing 35lbs).
For some reason, whenever I try to run after deadlifts, it is like running in deep, loose sand. I’m going at about half the pace I do when I haven’t lifted before. My glutes hurt.0 -
EMOM style: 40s work, 20s rest each minute
0-Row for calories
1-Box jumps
2-V ups
(For 18 minutes)
I rowed better than I ever have today. Found my groove finally! But I got floor burns from the V ups and suffered through them. Lol0 -
Friday's is always a long chipper WOD for us:
1,000-meter run
25 cleans
25 box jump-overs
25 pull-ups
50 wall-ball shots
25 pull-ups
25 box jump-overs
25 cleans
500m run
Looks suspiciously like the Wednesday chipper Masters WOD on the just released Wednesday workout:
http://games.crossfit.com/article/masters-and-teenage-games-events-released
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Tabata Day!
Warm up:
400m run,
3 squat cleans, 2 clean and jerk 60%
3 squat cleans, 2 clean and jerk 65%
3 squat cleans, 2 clean and jerk 75%
Row- 4 mins 20s on 10s off
Ring Pull Ups (from ground)- 4 mins 20s on 10s off
Squat Jumps- 4 mins 20s on 10s off
Push Ups- 4 mins 20s on 10s off0 -
Today:
7m amrap
5 front squat (rx is 225/135--I did 95 bc of a hurt back)
10 bar over burpees
I completed 4+6.0 -
KellyAnn1286 wrote: »bostonwolf wrote: »KellyAnn1286 wrote: »Dumbbell Rows – 5 sets of max reps going up in weight for each set
THEN
4 sets of Tabata:
1. Half Burpees
2. Burpees
3. Burpee Box Jumps
4. Half Burpee – Burpee Box Jumps
20 seconds of work then 10 seconds of rest for 8 cycles per movement
Rest 1:00 between each
Dumbbells?
Ha-Ha Right? Ohh Atlas balls, nice! My coach just made a few. The smallest weighs 130#; what the hell am I supossed to do with that though?
I was going to rest today but this looks light and fun.
"Blake"
4 Rounds for time:
– 100 feet Overhead Walking Lunge (25/45)
– 30 Box Jumps (20/24)
– 20 Wall Balls (14/20)
– 10 HSPUs
We have a decent range. Low of 30 lbs, high of 225 or so. I can get the 145 one pretty easily, don't know about 175
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Front Squat – Find 10 rep max
THEN
7 rounds for time:
7 Push Jerks 155/105#
7 Chest-to-bar Pull-ups
7 Burpees
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Deadlifts, find a heavy 2 RM (touch and go)
Then Diane.
"Diane"
21-15-9
Deadlifts (225/155)
HSPU
Will probably go at 185 and do wall walks. I can handle the DL weight, but probably not 45 times.0 -
Last Friday was a good workout - we did squat snatches, which I FINALLY managed to do for real, and then we did the following for time:
25 KB swings (I did Rx2, 26.5 lbs)
12 knees to chest
12 shoulder to overhead (Rx2, 55 lbs)
25 KB swings
9 knees to chest
9 shoulder to overhead
25 KB swings
6 knees to chest
6 shoulder to overhead
Then on Monday, we did strict presses (I got up to 50 lbs) and a really hard 8:00 EMOM: 8 KB swings (40 lbs!!!), 5 burpees, and 3 box jumps. It doesn't sound like a lot, but holy hell, burpees just kill me every time. I wound up with pretty much no rest in between minutes once we got about 4 minutes in.0 -
Funny thing about today, our strength session was 2 strict presses super-setted with 4 push presses on a 10 minute EMOM (starting at 50% of 1RM). I misread the board and was doing 4 and 2. The coach came by after minute 7 and told me it was 2 and 4, not 4 and 2.
Our WOD was a squatting Annie, 50, 40, 30, 20, 10 for time:
- Double Unders (times 2 for singles)
- Situps
- Squats
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Our WOD was a squatting Annie, 50, 40, 30, 20, 10 for time:
- Double Unders (times 2 for singles)
- Situps
- Squats
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Oooh - this is a good one, never heard of this before - may try on weekend.
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Today's WOD (it was a light day, I think...)
Warm up 400m run and 3 sets 3 clean squats up to WOD weight.
3 rounds:
10 clean squats (#95 RX girls)
400m run
I modified to just cleans for my hip.0 -
Wednesday was front squats, then: 3:00 max effort burpee plate jumps (UGH), 2:00 rest, 3:00 max effort wall balls (14 lbs for ladies), 2:00 rest, and 3:00 max effort sit-ups. I asked my coach what other types of effort there is for burpees besides max effort - seriously, there isn't a relaxed way to do them!
Today was deadlifts (4x8 at moderate weight, so I did 95 lbs), then Helen: 3 rounds of 400m run, 21 KB swings (25.6 lbs), and 12 ring rows. We are using Helen as our benchmark for our slim down challenge, so when we did it at the beginning, I completed it in 12:28. Today? 10:55!!!0 -
Today was an EOMOM complex of 1 clean pull, 1 high-hang squat clean and 1 hang squat clean, ascending in weight. I hit 125 and failed the 130 high hang. My back is still irritated, so I'm blaming that. haha
The WOD was a 9min AMRAP of 5 squat cleans (155/105), 10 burpees, and 15 box jumps. I did Rx and hit 3 rounds even. But eek...the squat cleans got nasty. haha0 -
Today was power cleans (from the floor), 5x3 at moderate weight (I did 70 lbs) - I'm slowly improving my technique. The WOD was 6 rounds for time, 12 hang power cleans (I did Rx2 of 55 lbs) and 15 hand release push-ups. Did it in just over 10:00 - 6 rounds is a lot, but I didn't have to start breaking up the cleans until round 4, so I felt good about that.0
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Loved today!
Deadlifts & TTB (3 x 7 ea)
WOD:
250m row, 6 ring dips, 1 tyre flip & 15 burpees x 4 rounds
Didn't much love the burpees but sure got a sweat on :-)
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Partner workout today:
15-12-9-6-3 (P1does 15 snatches, then P2 follows, P1 does 15 hang clusters, then P2 follows...)
Hang snatch @ 45/30kg
Dumbbell hang clusters @ 15/12.5kg
Deficit HSPUs
Row 200m/150m
Was actually harder than I anticipated!0 -
Today
Manimal
35:00 AMRAP:
3 Handstand Push-ups
6 Deadlifts 315/225#
9 Ring Dips
12 Box Jumps 24/20″
Run 400 meters
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Warm-up:
400m run, stretching, 5 rounds working up to 3 rep max straight presses
WOD:
10-9-8-7-6-5-4-3-2-1
Russian deadlifts
Hand release pushups
between each round run 200m
It was a fun endurance one for us- we don't usually run this much, also enjoyable for me in particular because no squats so didn't have any hip issues.
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