WOD
XFitMojoMom
Posts: 3,255 Member
Post your WOD's here
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I'm out of commission until December 6th! Let me live through your WOD's!!
What's your favorite WOD?
Mine: Bear Complex, Annie, Michael, Fight Gone Bad0 -
Diane is my favorite. Also like Michael and JT. Not sure yet what today's wod is but I do plan on attending the Oly class.
Hang in there Pam. You'll be back at it before you know it.0 -
WOW - Diane eh? Do you scale it? I don't think I would be able to do 45 225# DL or HSPU's!!0
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Ummm. Yeah, but I scale almost everything.0
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Last nights WOD was...
3-3-3-3-3 Deadlift
My last set I hit 245#
After that we did 10 minutes of Core Exercises0 -
NICE mmcperez!0
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I'm new to crossfitting and don't know all of the lingo yet but I am very happy to be here.:flowerforyou: . right now I am following the exercises laid out in Everyday Paleo0
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Annie's easily one of my favorite wods. Also like Christine, Jackie, Stacey, Jack, and FGB.
Today's WOD:
10, 9, 8....1
Thrusters (95/65)
Box Jumps (24")
Score: 11:08 Rx'd
Rest 5 min.
10 GHD situps every 90 sec, 10 rounds
Rest 3 min.
10 Wall Balls (14#) every 90 sec, 6 rounds
Will most definitely be feeling those GHDs in a cple of days0 -
Will most definitely be feeling those GHDs in a cple of days
Rhabdo? LOL. I hear you!0 -
30 minute warm up/skills on my own - determined to get those pesky double unders!
21,15,9 of OHS (40#, which is my easiest, wasn't feeling well) and box jumps (20in).
then.
Run: 800m, 200m, 600m, 200m, 400m, 200m. "This is not a jog" haha I jogged
Was not proud of today what so ever. But everyone has bad days.
We did 'Bradshaw' the other day and even though it was long (26 minutes for me) I really enjoyed it. I kind of like the longer WOD's0 -
Favorite - Bear and Michael. And anything involving oly lifting. Especially deadlifts and snatches.
Today's WOD:
10-20-30
Overhead Squats (85/55)
Lunges (total)
Sit-Ups0 -
Today was 21-15-9 deadlifts and OHS. It's No Clock November in my box (which I love) and he kept us light to work on form. 125# deads and 35# bar for OHS. Man I suck at those. Can't keep tight for the life of me. But I'm getting better I suppose. You'd think after 3 years of this **** I'd have it down by now. Grrrrr.0
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OHS are killer. So many little things that can go wrong. Last time we did those, I couldn't even do them for the whole WOD. My final set of 20 I wound up doing front squats instead.0
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Yep. My shoulder flexibility and lack of core strength really mess me up.0
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I'd rather go light and work on form, than go heavy and hurt myself due to lack of proper form! I find really engaging my shoulders and leaning back on my heels really helps!0
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WOD PART 1: Wendler Strength - Deadlift: Warm-Up: 5 reps @ 40%, 5 @ 50%, 3 @ 60%, Working Set: 3 @ 80%, 3 @ 85%, 3+ @90%
WOD PART 2 FT: 21 Box Jumps (24/20); 3 Wall Climbs; 15 Box Jumps; 3 Wall Climbs; 9 Box Jumps; 3 Wall Climbs
Love deadlifts and I REALLY love heavy deadlifts. Wall climbs, not so much. Two shoulder heavy WODs in a row... tough.0 -
Tonights WOD
21-15-9
Hang Squat Clean (135/95) I did 115#
Ring Dip (I sub'd box dips, but doubled the reps)
14:520 -
You guys are beasts!0
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We did some 100s last night. Of course, we started with 100 burpees. Sigh. I never really caught my breath again after that, and the rest of my numbers were down.0
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Last night's WOD:
MetCon – AMRAP 10 min:
3 Strict Chin-ups
6 Push-ups
3 Hang Power Cleans (135/95lbs)
Finisher: 60 Hollow Rocks
I'm 2 months in (I think I will say this every post so I don't seem like a wimp) I'm still modifying everything. Green band, pushups off of the box (hey, at least I'm off of my knees and working towards real pushups), and 45# hang power cleans.
Made 8 + 6 rounds0 -
WOD PART 1: Wendler Strength - Deadlift: Warm-Up: 5 reps @ 40%, 5 @ 50%, 3 @ 60%, Working Set: 3 @ 80%, 3 @ 85%, 3+ @90%
WOD PART 2 FT: 21 Box Jumps (24/20); 3 Wall Climbs; 15 Box Jumps; 3 Wall Climbs; 9 Box Jumps; 3 Wall Climbs
Love deadlifts and I REALLY love heavy deadlifts. Wall climbs, not so much. Two shoulder heavy WODs in a row... tough.
Deadlifts are quickly becoming my favorite lift also. They make me feel strong and like I'm actually good at something!0 -
Deadlifts are quickly becoming my favorite lift also. They make me feel strong and like I'm actually good at something!
Ditto! You know, so many people have problems with form on those but it's by far the most natural lift for me. My coaches say that means I'm a "puller" vs. a "pusher" - you're probably the same. I don't know what that means.
Todays WOD was a PITA:
10 Thrusters (135/95)
400m Run
20 Thrusters (95/65)
400m Run
30 Thrusters (65/45)
400m Run
My legs were like jello by the 3rd round.0 -
I love deadlifts. and last checked, was the strongest woman with the deadlifts. I want to lift my body weight by the time the year is over.
wod for the day:
Warm-up
500m Row
20 Kettlebell swings 18#
10 Pull-ups (black Band)
10 Dips
20 Sit-ups
10 Kettlebell press Left arm 18#
10 Kettlebell press Right arm 18#
Stretching and discussing class for the day
Strength/Skill KB 18#s
10 Left-arm Turkish Get-ups
10 Right-arm Turkish Get-ups
WOD (Black Bland Pull Ups; Green Band Dips)
For time: (12:55)
30 Sit-ups
3 Pull-ups
3 Ring dips
25 Sit-ups
6 Pull-ups
6 Ring dips
20 Sit-ups
9 Pull-ups
9 Ring dips
15 Sit-ups
12 Pull-ups
12 Ring dips
10 Sit-ups
15 Pull-ups
15 Ring dips
Sit-ups are unanchored abmat sit-ups0 -
Tonights WOD
2-2-2-2-2-2-2-2-2-2-2-2 Strict Press at every minute
Last set I got up to 100#
Then...
300 seconds total of L-Sits. I used 2 boxes to perform the hold. This is a hard movement to hold.0 -
Yesterday
20deadlift 175
Run 400m
20 ohs, 75
Run 400m
20 kbs, 1.5 pood
Run 400m
20 burpees
Run 400m
20 pull ups
Run 400m
20box jumps
Run 400m
20db squat clean
Run 400m0 -
Didn't get a chance to post this. Our Veteran's Day workout was "Daniel"
Being new... I modified. They cut me down to 30 pull ups (with green band) and 35# thrusters. Finished in 25:49
Warm-up: Foam Roll, Lax T-Spine Expansion, Banded Shoulder Stretch (30s each), Banded Lat Stretch (30s each), Straight/Bent Leg Calf Stretch (30s each), [10 Halos Both Ways (35/20lbs), 10 Little Mermaids, 10 Spiderman Lunges x2]
MetCon – Daniel:
50 Pull-Ups
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 Pull-Ups0 -
Yesterday: "Michael"
3 Rounds
800 m run
50 back extensions
50 situps
Score: 23:250 -
Not sure if I have a "favorite" WOD yet! But here's what we did on Saturday, it was pretty tough:
"Grindy" (135/95... I did 85)
10 clean & jerks
5 rounds of Cindy (Cindy = 5 pullups, 10 pushups, 15 squats)
10 clean & jerks
5 rounds of Cindy
10 clean & jerks0 -
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Pull ups were all strict using a band. Ring dips also with a band. I'm really happy we're working strict pull ups lately. I used to be able to whip off 10 in a row, but since kipping I've kind of lost them.0 -
Wow, love it!!! thanks for sending an invite.
Todays WOD was
Cahs in: Max Effort pull ups. (25 assisted)
100 Double unders
2x15' rope pull ups
100 Double unders
2x15' rope pull ups (9 minutes, did single unders)
Cahs out, yoga (5min Mobility work out)0
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