Today's WOD
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AllanMisner wrote: »Rx’d:
800m run
5 power cleans 155/105
400m run
12 PC
200m run
20 PC
That took me 15:20 (Last one to finish).
Then we did mid-line work.
I have been doing crossfit for a year and I still can’t make myself drop a weight. So, each PC I set the bar down even though I know that eccentric movement is drawing energy out of me and slowing me down.
power cleans are the one move i don't see a problem dropping the weights on. deadlifts....well that's another thing.
15:20 seems like a pretty decent time to me. you're either in a class with some really good athletes or some people are shorting their runs.
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sinister2014 wrote: »AllanMisner wrote: »Rx’d:
800m run
5 power cleans 155/105
400m run
12 PC
200m run
20 PC
That took me 15:20 (Last one to finish).
Then we did mid-line work.
I have been doing crossfit for a year and I still can’t make myself drop a weight. So, each PC I set the bar down even though I know that eccentric movement is drawing energy out of me and slowing me down.
power cleans are the one move i don't see a problem dropping the weights on. deadlifts....well that's another thing.
15:20 seems like a pretty decent time to me. you're either in a class with some really good athletes or some people are shorting their runs.
Many of them are very good, but there is a pretty good spread. The best time posted in our class was just over 10 minutes.
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Strength EMOM 12 minutes:
Evens Deadlift 4x at 75(ish) 1RM I did 185lb
Odds Kettlebell TGU 1 per side 14kg
Partner WOD:
20 minute time cap 4 rounds
One partner 400 meter run
Other partner AMRAP
10 American KBSwings
10 TTB
Switch off until rounds are complete or time cap is complete
I did it with husband and we were just into his 4th round when we hit 20min.
Excellent workout!!
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This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
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KellyAnn1286 wrote: »This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
Damn! That would take me two days.
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AllanMisner wrote: »KellyAnn1286 wrote: »This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
Damn! That would take me two days.
That's what I was thinking!! 2 days! DAMN, that is a killer WOD
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Today was
15 min AMRAP
10 pushups
15 wallballs
20 KB swings
my score: 270.
Many of us at our box are doing the whole life challenge starting this Saturday. Anyone else?0 -
Klhernandez81 wrote: »
It was definitely different. I despise Burpees anyway, so adding anything to them sucks. It actually wasn't as brutal as I thought it'd be.0 -
Much different WOD for today, which is not a WOD at all really
12 min emom
1 Curtis P
skill work. Pick something you need to work on that Turner and I can focus on with you one on one or in groups. There is no metcon programmed for today. We will be doing a benchmark wod on Thursday.0 -
Today's WOD:Pw Snatch (1 up to 10 (+1 each round))(45/65/95)
DU (10 up to 100 (+10 each round))(same count for SU)
I will have to sub singles for doubles. Womp womp0 -
AllanMisner wrote: »KellyAnn1286 wrote: »This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
Damn! That would take me two days.
Ha-Ha it was a pretty rough and definitely a long one. 26:32 for me but damn those pullups took a long time.0 -
Today we are doing "Kelley"0
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I do crossfit 3x/week and dbwod on Thursdays. Our crossfit coach is the dbwod coach; we're using dumbells and it's in different parks around town. And, it's FREE! It is so nice to get outside and we don't really do much skill work so it's quick. I usually am sore after crossfit. I'm not usually as sore after dbwod and it feels good to move in the morning.
today was
24 min EMOM
12 db suitcase deadlifts
12 db cleans
12 db split jerks
(rotating the 3 exercises for each of the 24 mins).0 -
Today's WOD: 21-15-9 of DLs (225/155), box jumps (24/20) and HSPUs (scaled with pike PUs if necessary). 10 min time cap.
I Rxed: made it through 90 reps (all set of 21, then 15 DLs and through 12 of the box jumps). Tweaked my back pretty bad on the first set of DLs (silly me--it's 75% of my 1RM and I was trying to rush them), and the HSPUs did NOT help. But then I put on my belt which cued me to set my core better, and the set of 15 felt okay. It's feeling pretty spicy right now though. Ick.
I am pretty stoked because I was one of only 2 women in the gym who did the workout as Rx today, even though I didn't finish it. Oh, and I jumped every single box jump, no step ups, which is a constant goal. I have a weird mental block that keeps me from rebounding them, even though I can clear 20" no problem...0 -
Yesterday's WOD, in case any of your coaches need an idea to utterly destroy you.
Intensity Sandwich.
Isabel (30 power snatches for time) 135/95. I did 95 since my 1RM snatch is about 155 or so
Rest
At 10 minute mark, row 500m for time.
Rest
At 20 minute mark, Grace (30 clean and jerks for time) 135/95 (I did 115)
3:27, 1:42, 6:01. The lesson? Don't go balls to the wall on one and two and expect to have anything left for 3.
That said, I'll approach it the same way if we do it again. The goal is to build up the engine to the point where I CAN do Grace in some approximation of my best time (3:30) after doing that other work0 -
This morning was Jackie:
500 m row
50 thrusters (15 kg for me)
30 pull ups (used a band)
went all out on the row. 50 thrusters is a lot. all those thrusters effected my arms more than I predicted they would
Have a super weekend, all!0 -
Dropped in on a box on Saturday, the warm up was a circuit that included seven movements (inchworms, side lunge lunge squat jumps, burpee box jumps, situps, hand stand push ups, plate OH walking lunge at 1 minute each, then 3 minutes of jump rope). We then did some skill work on medicine ball cleans and barbell power cleans.
The WOD
3 Rounds, 1 minute at each station, 1 minute rest between rounds.
- Wallballs (24/20)
- Push press (75/60)
- American KB swings (53/35)
- Rowing for calories
I hit 60, 66, and 63, which I was very happy with considering the altitude was 4200 ft higher than I’m used to.0 -
The altitude is a killer, isn't it?
This morning we did
skill: Bavarian squat ??? (really more like a lunge w/ back foot on box)
WOD: 3RFT w/ partner Congo style
500 m row
30 wall balls
I thought Congo meant I would rest while partner rowed so I tried to beat my best ever time. Ha. Imagine my surprise when I went right from that to wall balls.0 -
We are doing the half Murph today0
