Community for CrossFitters, by Crossfitters & anyone interes

cheri0627

We did a very similar WOD to that a month or so ago, except we did toes to bar. I almost lost it. I had to run (stumble) outside more than once.

cheri0627

9/7 bootcamp style

Warmup
2x
* 3 laps
* 50 situps
* 20 lunges
* 10 pushups

Workout
Part I
:20/10 x 8
weighted squats (25lbs)

Part II
AMRAP 20 min
* 5 burpees
* 10 toes to forehead (like toes to bar without the bar)
* 15 squats
* 20 plank jacks

Wow...killer workout. I did the first round of pushups unmodified, and 5 of the next 10 unmodified. Toes to forehead are cruddy but no where near as horrible as toes to bar. I also have rug burn on my elbows from the plank jacks. (We're working out in an empty floor of our office building.)

The unmodified pushups is something I'm working on. I'm slowly getting better. This is the most I've ever done.

XFitMojoMom

Okay, can I say I'm so proud to be on thread #2!!!

Sept 7th WOD
30 Pull Ups
30 Ring Dips
If Scaled then:
120 ring rows
120 bench dips
16:00

Strength:
1-1-1 Shoulder Press (75-85-90)
3-3-3-3 Push Press (85-90-100-115)

Supplemental
5-5-5 Push Jerk (85-95-110)

LisaCFSF

Great to "meet" everyone! Do most of your boxes follow the main site for WOD or just individualize it to your box?

XFitMojoMom

My box doesn't follow the main CFHQ site.

LisaCFSF

Yeah, I thought so based on your WOD listed for yesterday. Ours used to do it's on thing, but now follows the main site for WOD. Of course, our warm ups are incredibly creative and, as we all know, "our warm ups are their work out!"

cheri0627

Great to "meet" everyone! Do most of your boxes follow the main site for WOD or just individualize it to your box?

They do both. Sometimes it's the main site WOD, other days they do their own, or pick one of the girls or something.

LisaCFSF

Cool! Just another thing that makes CrossFit so unique!

kdiamond

Yeah, I thought so based on your WOD listed for yesterday. Ours used to do it's on thing, but now follows the main site for WOD. Of course, our warm ups are incredibly creative and, as we all know, "our warm ups are their work out!"

Perhaps you need to pick up this shirt...

kdiamond

I haven't been to Crossfit in a week!! I'm so depressed. I just haven't had time with all of my school stuff...I've been going to the gym and doing my own workout but I only had from 7:30-8:15 am and CF starts at 8. Boo. Hopefully I'll be back next week. I'm definitely jonesing.

bobspdx

9/9/11 WOD

2011 Crossfit Games Event 4
5 muscle ups (modified)
Deadlift, 10 reps (meant to be heavy but I opted for 95lbs)
15 GHD Sit-ups (regular situps)
Sprint 50 yards
5 muscle ups
Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post total time.
14:45

HollyMac20

9-8-11 WOD

20 pull-ups
30 push ups
40 box jumps
50 air squats

5 Rounds

I honestly only got through 2, I was dead and ripped my hand open. I decided to try this on my own at my gym after I instructed a class WOD:

high knees
wall balls
russian twist
bicep curls
OH press with lunge
Jacks
Plank

Round 1: 1 minute each, Round 2: 45 seconds each Round 3: 30 seconds each

totalimageguy

9-9-11 WOD

1-15-9 reps for time of:

Hand-Stand Push-ups
Ring Dips
Push-ups

snkeller24

WOD on my own

3 rounds
30 jump rope (maybe 1 or 2 DU, not quite successful)
30 wall ball (8lb)
30 box jumps (flat weight bench)

Since my 1/2 marathon got postponed (the city is flooded) I'll be starting up Monday for regular box WOD's

cheri0627

9/9 WOD
Warmup
500m run (I got there late, so I only did 300m)
2x
* 30 squats
* 20 1-count lunges
* 10 PVC roll overs

WOD
5x, with partner, resting while partner works
* 30 deadlifts (95#)
* 30 box jumps
* 30 pushups
* run 100m with 25# plate

We took a long time getting going as a class, so we only had 22 minutes for the WOD before she stopped us. We just started our third round. The guys who were fastest actually only were half way through their box jumps on the third round. I did it as Rx, and did half of my pushups unmodified. I continue to impress myself with this fact. I'm quickly being able to do more and more pushups unmodified. Less than two weeks ago, I was doing 3 at a time. Today I did 15 in a row.

bobspdx

Sat 9/10/11 WOD

20 min AMRAP
250m run
30 wall balls (14lb)
20 Knees to Elbows
30 box jumps (finally moved to higher box jump, I was feeling light and aerodynamic, LOL!)
20 Kettlebell Sumo Deadlift High Pulls (1 pood)
2 rounds

I think time was up whIle I was on box jumps during my second round. My trainer wanted me to finish all the way through.

kdiamond

We had a tribute 9/11 WOD today.

"343" - for the number of firefighters who perished in 9/11

100 deadlifts (65#)
100 power cleans (45#)
100 snatch (25#)
43 burpees

I went super light because of the sheer amount of reps. Still took me 38:30. Rough!

snkeller24

9-12-11
Warm up: 500m row/mobility/stretch

Skills - Oly Lifting:
Clean 1-1-1-1-1(50lb)
Rack Jerk 2-2-2-2-2 (30lb)
Front squat 2-2-2-2-2 (30lb)

WOD (80lb for me)
21 Deadlifts
400m run
15 Deadlifts
400m run
9 Deadlifts
400m run

bobspdx

9/12/11 WOD

AMRAP 15 minutes
400m run
5 deadlifts heavy (I tried 115lb but too much so went down to 95lb)

completed 4 rounds

XFitMojoMom

Sept 11 WOD
"31 Heroes" - but since I couldn't do it because of my knee, I did

10 m AMRAP
10 Push Press (65#)
10 Pull Ups

5 full rounds completed


Sept 12 WOD

15-12-9-6-3
Power Snatch (rx 80) I did 75
Burpees - I modified to "wall ball sit ups" 14#

time: 12:14