WOD
Replies
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11/14/11 WOD
"Death by Power Clean"
With a continuously running clock perform 1 power clean in the first minute, 2 in the second, 3 in the third, etc. Continue until you cannot finish your numbers before the next minute starts.
Starts out soooo easy but I hit failure at 13 and started back at 1
13/7 135#0 -
AMRAP 7 minutes
7 squat snatch from the hang (35#)
7 squat clean from the ground (35#)
75m lunge with plate (10#)
I did 2 rounds and 2 squat snatch
This was the first workout from the Hopper over the weekend - most people today only got 1-3 rounds
We worked on dips and pull ups (unweighted for me)0 -
From yesterday:
Warm-up: 10 Leg Swings, 20 Dislocates; 2 Rounds – 10 Good Mornings, 10 Push Press, 10 Front Squats
Power Snatch: Build to heavy set of 3, 95%x3, 90%x3 (55#, 50#, 45#)
MetCon – AMRAP 8 min:
10 Split Jumps
20 Double Unders (Sub 40 single unders)
10 Diamond Push-ups (modified)
4 rounds, plus 10 reps.0 -
Yesterday:
Warm-up
25 Ball slams (20lbs)
20 Medball cleans (20lbs)
15 Wallball shots (14lbs)
10 Ball-jump burpees
5 OHS w/medball (14lbs)
Strength/Skill
Level Testing - white lvl
25 KB Swings (26lbs KB)
500 Row under 2:20 (2:10)
WOD
"Grace"
For time:
30 Clean and Jerk (Rx:135/95) - 4:36 with 65lb0 -
Crazy sore from yesterday's Thruster workout but wasn't about to miss this one.
8 rounds of 9 deads(100#), 12 strict push ups, 15 box jumps(20"). Rx'd it and because there's no clock this month went ahead and did 2 more rounds for sh!ts and giggles. Tomorrow I'm just doing the mobility class, because this old body needs it something fierce.0 -
I'm living vicariously through you all. Hoping my arm is healed enough to get back to it Monday. Its only been 1 missed workout and I'm already feeling squirrely about getting back. Maybe I will go for a run tomorrow (can't today bc of acupuncture and MRI) after work just to get some endorphins...0
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Last night was a partner workout.
10-1 box jumps (we used the 16" box)
10-1 KB swings (35lbs)
10-1 RDLs (45lbs)
I do not like RDLs at all. I am sooooo sore from them. I always am.0 -
Yesterday:
Row 500m
10 ring dips
20 K2E
30 KB Swing
40 Wall Ball
50 Box jumps
40 wall ball
30 KB Swing
20 K2E
10 ring dips
500m Row
I was toast after the row. My forearms got to tight, my fingers looked all crippled! But a great WOD. Finished in about 20:300 -
4 rounds for time
30 double unders or tuck jumps
20 toes to bar or knees to elbows
20 goblet squats 35 lb for ladies
20 bent over rows 20 lb
The tuck jumps were hard, they just sucked the energy out of you.0 -
No wod today. Just went to the mobility class. Trying to see if I can fit this in on rest days.0
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WOD TODAY WAS:
AMRAP 15 MIN
5 HPC (115/65)
10 GHD sit-ups (or u can do Knees 2 Elbows)
15 box Jumps..
I did 6 rounds..
My abs are already feeling it...0 -
Just curious, because my husband and I do our crossfit in the garage because couldn't afford the crossfit gym anymore, what is mobiltiy class about, maybe I can do this on my rest day as well?No wod today. Just went to the mobility class. Trying to see if I can fit this in on rest days.0 -
Just curious, because my husband and I do our crossfit in the garage because couldn't afford the crossfit gym anymore, what is mobiltiy class about, maybe I can do this on my rest day as well?No wod today. Just went to the mobility class. Trying to see if I can fit this in on rest days.
Check out www.mobilitywod.com Good stuff that you can do at home.0 -
fridays wod Tabatas
Row for calories 20 seconds.....8 rounds each exercise
dumbbell press
broad jumps
dips0 -
e - mobility will have you working on flexibility - your shoulders, your hips are usually the biggest culprits in most WOD's. You can use bands or PVC for your shoulders (lacross ball is firm and gets right into those shoulder knots working them out.)
A good site for some mobility work is mobilitywod.com0 -
Wow...that's a huge workout.0
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Today's WOD:
19 push-ups/1 Box Jump
18 push-ups/2 Box Jumps
17 push-ups/3 Box Jumps
16 push-ups/4 Box Jumps
15 push-ups/5 Box Jumps
14 push-ups/6 box jumps
13 push-ups/7 box jumps
12 push-ups/8 box jumps
11 push-ups/9 box jumps
10 push-ups/10 box jumps
9 push-ups/11 box jumps
8 push-ups/12 box jumps
7 push-ups/13 box jumps
6 push-ups/14 box jumps
5 push-ups/15 box jumps
4 push-ups/16 box jumps
3 push-ups/17 box jumps
2 push-ups/18 box jumps
1 push-up/19 box jumps
Sorry so long..... this one was killer because you start off tiring your upper body fast and when you finally get a break on the push-ups your legs are turning to jello from the box jumps. Quite brilliant to be honest.......0 -
Today's WOD:
19 push-ups/1 Box Jump
18 push-ups/2 Box Jumps
17 push-ups/3 Box Jumps
16 push-ups/4 Box Jumps
15 push-ups/5 Box Jumps
14 push-ups/6 box jumps
13 push-ups/7 box jumps
12 push-ups/8 box jumps
11 push-ups/9 box jumps
10 push-ups/10 box jumps
9 push-ups/11 box jumps
8 push-ups/12 box jumps
7 push-ups/13 box jumps
6 push-ups/14 box jumps
5 push-ups/15 box jumps
4 push-ups/16 box jumps
3 push-ups/17 box jumps
2 push-ups/18 box jumps
1 push-up/19 box jumps
Sorry so long..... this one was killer because you start off tiring your upper body fast and when you finally get a break on the push-ups your legs are turning to jello from the box jumps. Quite brilliant to be honest.......
Oh I like the looks of this one, I'll have to give it a shot.
My shoulders are toasted from yesterday's WOD:
Row 300m
20 Push Press 95#
Row 300m
15 Push Press
Rown 300m
10 Push Press
Row 300m
5 Push Press
I rx'ed it, 16:42 :-) But woke up in the middle of the night with my shoulders screaming!!!0 -
I like this... i may have to try that one on mondayToday's WOD:
19 push-ups/1 Box Jump
18 push-ups/2 Box Jumps
17 push-ups/3 Box Jumps
16 push-ups/4 Box Jumps
15 push-ups/5 Box Jumps
14 push-ups/6 box jumps
13 push-ups/7 box jumps
12 push-ups/8 box jumps
11 push-ups/9 box jumps
10 push-ups/10 box jumps
9 push-ups/11 box jumps
8 push-ups/12 box jumps
7 push-ups/13 box jumps
6 push-ups/14 box jumps
5 push-ups/15 box jumps
4 push-ups/16 box jumps
3 push-ups/17 box jumps
2 push-ups/18 box jumps
1 push-up/19 box jumps
Sorry so long..... this one was killer because you start off tiring your upper body fast and when you finally get a break on the push-ups your legs are turning to jello from the box jumps. Quite brilliant to be honest.......0 -
e - mobility will have you working on flexibility - your shoulders, your hips are usually the biggest culprits in most WOD's. You can use bands or PVC for your shoulders (lacross ball is firm and gets right into those shoulder knots working them out.)
A good site for some mobility work is mobilitywod.com
Ok thanks.. I will have to look at it..0 -
11/17
skill - front squat
3-3-3-1-1-1
I didn't get to my PR because I wasn't trying to max since I knew I'd be O-lifting later in the evening. But it was the first time they'd recorded front squats, so I got my name on the board for the highest weight for a woman. I only got up to 105lbs. (The women I was paired with (3 because of uneven numbers in class) were so much lighter than me. I felt like a beast.)
WOD
21-15-9
wall ball (14lbs)
overhead weighted situps (20lbs)
box jumps (16")
8:16
Then I did O-lifting on my own in the open gym slot (since they canceled my Thursday O-lifting class)
Clean and Jerk night
I needed to work on my jerks so I did extra jerks with most of the cleans. I set a new PR of 85lbs.!!!
I also did some extra front squats, only up to 115lbs before my legs started to give out, but hey, it was something.
After RDLs on Wednesday, and O-lifting with squats last night, I'm not sure my legs will ever be the same again. Gosh, do they ACHE....0 -
11.18.11
For Time:
100 Squats
100 Sit Ups (unanchored)
75 Burpee Box Jumps (20/16)
100 Sit Ups
100 Squats
*Compare to 05.26.11
Pretty excited to do this WOD today because 5.26 was my fourth ever crossfit class. Looking forward to seeing the progress.0 -
11.18.11
For Time:
100 Squats
100 Sit Ups (unanchored)
75 Burpee Box Jumps (20/16)
100 Sit Ups
100 Squats
*Compare to 05.26.11
Pretty excited to do this WOD today because 5.26 was my fourth ever crossfit class. Looking forward to seeing the progress.
Any what was your time for this?! Any improvement? I am sure there was.0 -
11/21/2011 CrossFit Total
1 rep max of:
Back Squat - 50#x3 70#x3 80#x3 90#x1 2 failed attempts at 100#
Strict Press - (weakness for me) 40#x3 50#x3 60# - failed 55#x1 (almost a fail)
Dead Lift - (favorite) 100#x3 120#x3 140#x1 170#x1 180# failed attempt
PR for both back squat and dead lift, previously 50# and 130# respectively. With out that dip and drive for the press I struggle with pure muscle power - which is acceptable for now. I know I don't have the muscle JUST YET. I will some day
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Today's WOD:
19 push-ups/1 Box Jump
18 push-ups/2 Box Jumps
17 push-ups/3 Box Jumps
16 push-ups/4 Box Jumps
15 push-ups/5 Box Jumps
14 push-ups/6 box jumps
13 push-ups/7 box jumps
12 push-ups/8 box jumps
11 push-ups/9 box jumps
10 push-ups/10 box jumps
9 push-ups/11 box jumps
8 push-ups/12 box jumps
7 push-ups/13 box jumps
6 push-ups/14 box jumps
5 push-ups/15 box jumps
4 push-ups/16 box jumps
3 push-ups/17 box jumps
2 push-ups/18 box jumps
1 push-up/19 box jumps
Sorry so long..... this one was killer because you start off tiring your upper body fast and when you finally get a break on the push-ups your legs are turning to jello from the box jumps. Quite brilliant to be honest.......
I agree with everyone else! This looks freaking killer - maybe I'll sub an open gym for this WOD.0 -
Yesterday's WO:
"Fran"
21-15-9
Thruster 65#
Pull-up
What a *****. Pull ups are not my strong movement, so I kipped them in sets of 3, then 2, then 1 at a time. Did this workout after an hour step class. 13:16 rx'ed. Not impressed, but I did it, so that is what matters.0 -
Fran is pretty killer. Good for you for doing it Rx!0
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11.18.11
For Time:
100 Squats
100 Sit Ups (unanchored)
75 Burpee Box Jumps (20/16)
100 Sit Ups
100 Squats
*Compare to 05.26.11
Pretty excited to do this WOD today because 5.26 was my fourth ever crossfit class. Looking forward to seeing the progress.
Any what was your time for this?! Any improvement? I am sure there was.
My first time was 21:26 back in May. And last friday - 17:58!! Pretty happy with the improvement.0 -
it was my trainers birthday today, so I dropped in and the WOD was 5 rounds of 200 double unders (3 minute rest between rounds)... OMG :noway: 1000 double unders!!!:sick: BOY, am I glad I'm not back yet!!0
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just starting crossfit and following the WOD on website at my local YMCA (only i am a day behind!)
today i did warm up then
50 burpees
50 assisted pullups
10:11
did the assisted pullups on the smith machine bar with my body angled but i want to learn to do the kipping pullups! gotta start practicing those!
ps...have blisters on my hands!0
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