Today's WOD

145791041

Replies

  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Tested the back. Seemed fine. Tomorrow will tell me whether or not it was a bad idea.



    strength: 5 x 3 FS pause at bottom 3 secs @ 60-75%
    45 x 3, 75 x 3, 115 x 3, 115 x 3, 115 x 3, 75 x 3, 75 x 3

    WOD:
    for reps:
    for 5 rds:
    20 sec ME DB push press (rx: 50: 35#)
    20 sec rest
    20 sec T2B
    20 sec rest
    40 sec burpee box jumps (rx: 30": 24")
    40 sec rest

    13,12,9,8,7
    6,7,7,7,5
    10,10,8,8,8

    125 total
  • Mrs_Duh
    Mrs_Duh Posts: 263
    10-9-8-7-6-5-4-3-2-1

    -Wall Balls 20/14
    -Burpees
    -KB Swings 55/35

    I finished in 13:10.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Back feels mostly fine today...just a little stiff/sore...but no way was I going to test it with today's workout:

    Skill/Strength:

    4 Rounds
    Deadlift x 6reps (~55-70% 1RM)
    Rest 30 seconds
    Hollow Rocks x 20-30 seconds
    Rest 30 seconds

    WOD:
    AMRAP in 4 minutes of:
    10 Wall Ball (30/20)
    10 Pull-Ups (scale up C2B)
    Rest exactly 4 minutes, and then . . .
    AMRAP in 4 minutes of:
    10 Kettlebell Swings (70/53)
    10 Push-Ups (scale up clapping push-ups)

    Skipping this one. (I normally don't post a WOD unless I did it, but made an exception for this one.) You couldn't design a crossfit workout more likely to set me back...

    ...and what's with the increased rx? Yesterday it was 30" box jumps and today it's 30# wall balls. Maybe they increased the standards after the Games...
  • rmk20togo
    rmk20togo Posts: 353 Member
    Today was either the hardest WOD I've done, or my body just wasn't feeling it.

    100 Kettlebell swings 35#
    80 Burpees
    60 Thrusters 45#

    30 seconds on - 30 seconds off.

    I was 16 thrusters short when I hit the time cap of 25min. I almost cried and almost puked :sad: :sick: but I didn't give up!!! Some days that all I can hope for.
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Yesterday's WOD...

    Strength:
    Push Press
    4x6
    *Heavy, but not max
    -I did 55, 65, 75, 80

    WOD
    (beginner)
    21-18-15, For Time:
    Squat Cleans (xlbs)
    Ring Row/Assisted Pull-Ups
    -I did 55# and ring rows; finished in 13:21...probably should have done assisted pull ups
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Warmup
    500m Row

    WOD
    For Time:
    20x Pull Ups
    20x Front Squats [Rx: 95#F/135#M]
    20x Ring Dips -or- Bar Dips
    20x Box Jumps [Rx: 24″/30″]
    20x Back Squats [Rx: 95#F/135#M]

    *At the top of each minute, stop and do 4 Burpees!

    WOD Time: 19:34
  • kevie1021
    kevie1021 Posts: 543 Member
    Warmup
    500m Row

    WOD
    For Time:
    20x Pull Ups
    20x Front Squats [Rx: 95#F/135#M]
    20x Ring Dips -or- Bar Dips
    20x Box Jumps [Rx: 24″/30″]
    20x Back Squats [Rx: 95#F/135#M]

    *At the top of each minute, stop and do 4 Burpees!

    WOD Time: 19:34

    Holy hell! That's punishing. Great job!
  • Iri_2
    Iri_2 Posts: 349 Member
    Wod:
    30min, every 6 minutes, in teams of 3:
    750m row
    60 wall balls
    remaining time -> burpees.
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Warmup
    500m Row

    WOD
    For Time:
    20x Pull Ups
    20x Front Squats [Rx: 95#F/135#M]
    20x Ring Dips -or- Bar Dips
    20x Box Jumps [Rx: 24″/30″]
    20x Back Squats [Rx: 95#F/135#M]

    *At the top of each minute, stop and do 4 Burpees!

    WOD Time: 19:34

    Holy hell! That's punishing. Great job!

    Yep. Apparently some folks were complaining that the WODs weren't challenging enough. So this was the coach's response. LOL
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Warm-up
    500m Row

    Strength Training: Bench Press [1RM = 160#]
    40% x 5 = 65 (warmup)
    50% x 5 = 80 (warmup)
    60% x 3 = 95 (warmup)
    80% x 3 = 130 (work)
    85% x 3 = 135 (work)
    90% x 3+ = 145 (work) [My AMRAP @ 7 reps]

    WOD
    3 Rounds For Time of:
    15x Hang Power Clean [Rx:95#F/135#M]
    20 Double Unders -or- 60 Single Unders
    25 Sit-ups

    My WOD Time: 14:13
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Skill/Strength: 4 Rounds
    8 (each leg) Alter. Reverse Lunge (45#, 65#, 65#, 65#)
    (perform these with a barbell in the front rack position)
    Rest 60 seconds
    8-10 (Weighted) Strict Pull-Ups (8,8,6+2,6+1+1)
    Rest 60 seconds

    WOD:

    Every two minutes, on the two minute, for 20 minutes:

    10 Thrusters (75/45: 65#)
    20 Double Unders/10attempts

    Argh. Shut it down after one round b/c back. Ugh.

    Did 500m real easy on the rower and was done for the day.

    Ice, treatment, rest, and try again another day. Such a minor back tweak at the time. Hard to believe it's taking so long to recover...but I guess I shouldn't be that surprised because old.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Shuttle run 50-100-200m
    Alt tabata: inchworms, scorpion stretch
    Walking Hammy Stretch
    10 hrpus
    10 air squats

    Strength/Skill:
    OTMEM for 10 minutes:
    Deadlift 3 reps @ 70% of 1RM (225#)

    WOD:
    3 rounds for time:
    200-meter run
    5 one-arm overhead dumbbell lunges, each arm @50#
    10 hand-release push-ups
    20 jumping air squats

    Completed in 7:49. Was feeling pretty strong today. An improvement over my monday workout.
  • alysa521
    alysa521 Posts: 137 Member
    Yesterday’s workout was deceivingly awful for 6 min of total work in the metcon.

    Strength: 5X3 Back squats (5 sets a 153#) First time using my new oly shoes, definitely helped me feel more stable

    WOD: AMRAP 1 min on/ 1 min off for 12 min
    9 deadlifts
    6 hang power cleans
    3 push jerks
    I used 93#, RX was 103# in hindsight I should have done RX. I finished with 7 rounds + 9 deadlifts + 3 hang power cleans

    Cash out/Mobility- 5 min squat hold
    Basically spend as much time in the bottom of the squat for 5 min as you can, I was proud of myself for only taking one 10 sec break at the 3 min mark
  • kevie1021
    kevie1021 Posts: 543 Member
    Yesterday’s workout was deceivingly awful for 6 min of total work in the metcon.

    Strength: 5X3 Back squats (5 sets a 153#) First time using my new oly shoes, definitely helped me feel more stable

    WOD: AMRAP 1 min on/ 1 min off for 12 min
    9 deadlifts
    6 hang power cleans
    3 push jerks
    I used 93#, RX was 103# in hindsight I should have done RX. I finished with 7 rounds + 9 deadlifts + 3 hang power cleans

    Cash out/Mobility- 5 min squat hold
    Basically spend as much time in the bottom of the squat for 5 min as you can, I was proud of myself for only taking one 10 sec break at the 3 min mark

    I kinda like this one. Great work on it!
  • PaleoChocolateBear
    PaleoChocolateBear Posts: 2,844 Member
    WOD at my box today was 10-9-8-7-6-5-4-3-2-1 of hanging power cleans at 115 and 20-18-16-14-12-10-8-6-4-2 of abmat situps.
  • SnicciFit
    SnicciFit Posts: 967 Member
    400m walking lunges in 22:31. Ouch. At least they weren't weighted. :ohwell:

    ETA: my box owner/coach/programmer/friend has a sadistic personality. clearly.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    500m row
    Alt tabata: DUs and sit ups
    Scorpion Stretch
    30 second handstand hold
    10 kip swings
    1 cycle of bear complex w/pvc pipe

    Strength/Skill:
    5 rounds of 3 Bear complex cycles (1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 back rack jerk)
    *3 cycles must be done unbroken/without dropping the bar*
    (95#, 115#, 135#, 135#, 135#)

    WOD:
    OTMEM for 16 minutes:
    Odd minute: 1 cycle of bear complex @ 70% of heaviest cycle (95#), then ME DUs in the remainder of the minute
    Even Minute: 10 V-Ups
  • wswilliams67
    wswilliams67 Posts: 938 Member
    One of our programming coaches got this lovely idea in his head and made us do it today...

    WOD
    "The Cinco 1"
    For Time, 3 Rounds of:
    5x Dead Lifts [CF Rx: 155#F/#225M – Games Rx: 265#F/405#M] Me: @205# (80% 1RM)
    5x Pistols - Left Leg [Games Rx: 35#F/53#M Weighted Pistols] Me: No weight; Blue Band
    5x Pistols - Right Leg [Games Rx: 35#F/53#M Weighted Pistols] Me: No weight; Blue Band
    After 3 Rounds: 80 foot Handstand Walk (Me: Tommy Touches)

    WOD Time: 7:03

    Cash Out
    3 Rounds of:
    3x Deadlift @ 80% 1RM (205#)
    *30s rest between rounds

    Needless to say NO ONE Rx'd today! :sad:
  • Mrs_Duh
    Mrs_Duh Posts: 263
    Today was either the hardest WOD I've done, or my body just wasn't feeling it.

    100 Kettlebell swings 35#
    80 Burpees
    60 Thrusters 45#

    30 seconds on - 30 seconds off.

    I was 16 thrusters short when I hit the time cap of 25min. I almost cried and almost puked :sad: :sick: but I didn't give up!!! Some days that all I can hope for.

    That is one of the harder ones I've seen! I would have definitely barfed and wanted to cry!! Way to go on finishing and not giving up!
  • Mrs_Duh
    Mrs_Duh Posts: 263
    Today was:

    (15 minute cap)
    Run 1 Mile
    then
    AMRAP of Squat Snatch (135/95) and Box Jumps

    I ran the mile in 10:05, which was a PR for me! Then I had to use only the bar for the squat snatch, because I'm terrible at those.
  • SnicciFit
    SnicciFit Posts: 967 Member
    Today's WOD. I'm hoping to get out of work in time to do it!

    Strength
    Every 45 seconds for 6 minutes (8 total reps):

    1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%

    WOD:
    Run 1 loop (950 meters)
    40 C2B Pullups
    Run 1 loop

    After yesterday's 1/4mile of walking lunges, I'm sore, but not too sore to wod tonight :)
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Run 400m
    Alt tabata: supermans and 52 lb kb deadlifts
    Side to Side Hammy Stretch
    Inch worms
    10 Scorpion stretch

    Strength/Skill:
    OTMEM for 7 minutes
    7 deadlifts @ 50% of 1RM (185#)

    WOD:
    For time: 27-21-15-9
    Deadlifts, Front Squats @135# Rx (i did 95#)

    Finished in 12:30
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Just getting around to posting the WOD from Friday...

    Strength:
    4x6 Bench Press (incresing load...go heavy but not *too* heavy)
    - I got to 100# in my last set and failed on the final rep

    WOD:
    For Load:
    Back Squat
    5-5-3-3-3-3-3
    - First time back squating while wearing my new Reebok Lifter Plus shoes and I LOVE them!!!!! Lifted 75/95/105/115/125/145/165 and felt like a bad *kitten* getting to 165# (my heaviest yet)!!
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Today's WOD (and my first in over a week since I tweaked my elbow/forearm.) I"m a bit concerned about the pullups as I think the initial tweak came when I was doing a similar ETOM ring row set. Might do banded pull ups this time around. We will see.

    If the elbow is good will probably do this at Level 1 mainly because of my OHS. My core still needs a ton of work.

    Strength – Pull Ups

    Every 2 minutes, for 8 minutes:

    Max Unbroken Reps


    “The Barbell and I”

    For Time:

    Shoulder Press, 10 reps

    OHS, 15 reps

    PushPress, 20 reps

    Front Squats, 25 reps

    Push Jerk, 30 reps

    Back Squats, 35 reps



    Rx – 115/75

    L2 – 95/65

    L1 – 75/45 or less
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Took me 18:30 at Lvl 1. My shoulder strength sucks, but I was able to do the back squats without putting down the bar. 10, a rest, then the last 25 without a break.

    And someone put my weights and bar away while I laid on the mat in pain afterwards. I need to pay that one forward.
  • Iri_2
    Iri_2 Posts: 349 Member
    WOD 1:
    6min: row for kcal
    4 min rest

    WOD 2:
    6min AMRAP:
    5 power cleans
    5 burpees over the bar
    4min rest

    WOD 3:
    6min AMRAP
    10 wall balls
    10 hand relaese push-ups
  • spazofthedead
    spazofthedead Posts: 175 Member
    Warm-up:
    250m row
    15 back extensions
    10 push ups
    x2

    Practice:
    HSPU
    Double unders

    WOD - One round for time:
    5 rope climbs
    20 weighted lunges
    20 dumbbell push presses
    40 kettlebell swings
    80 wall balls
    800m run

    I finished in 20:02 because the stupid wall balls took forever.
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    1 mile weighted run. Weight is the athlete's choice. RX for men is 135, L2 95, L1 65
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Tabata DUs
    30 sec handstand hold
    8-broad Jumps
    10 HRPUs
    20 pvc passthroughs

    Strength/Skill:
    5x5 Strict Shoulder Press @95#, 135#, 145#, 145#, 135#

    WOD:
    Three rounds for time of:
    15 Hang Cleans @135#
    15 Box Jumps @24"
    15 HRPUs

    Completed in 10:24
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Yesterday (I workout after work and almost never get on the interwebs in the evening):

    Strength:
    3x5 Front Squat (I did 75, 95, 105#)
    4x5 Back Squat (I did 105, 115, 125, 125#)

    WOD:
    12 minute AMRAP
    -7 pull ups (assisted or ring rows for beginners)
    -9 ring dips (parrallette dips for beginners)
    -11 burpees

    I did assisted pullups with the green and blue bands (I made the decision last week that I was no longer going to do ring rows if assisted pull ups were an option in the WOD), parallete dips, and (because I tweaked my calf muscle a bit ago and pulling in my knees and popping up was painful) pushups on my knees. Completed 6 rnds + 7/9/9 reps.
This discussion has been closed.