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
