WOD
Replies
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12/8
CrossFit Total
Back Squat
1: 145
2: 155
3: 165 (failed attempt)
Shoulder Press
1: 70
2: 75
3: 80
Deadlift
1: 170
2: 185
3: 195 (failed attempt)
Total Score: 420
(My previous score was 85/60/115=260)
I am so proud of myself.0 -
Hi guys i joined crossfit last week and love it so far. Two concerns everything sounds like a foreign language. I am also worried about bulking up. I know women have to lift weights to reduce body fat but im very muscular. I have manish peeks and shoulders. Will i get lean?0
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Last nights WOD
500m row
50 x Box Jump 20"
50 x PushUps
50 x Situps
50 x Jumping Pullups
50 x GHD Back Extension
50 x Ring Dips (blue band)
20 x Turkish Getups 20#
26:400 -
WOD
7 rounds of
3cleans (i did 45#)
4HSPU
8:30
i did the HSPU against wall and actually did them for the first time! ok...they were mostly partial but my head did touch the pad a few times and the last time i did them i just held the handstand against the wall because i couldn't do push ups!0 -
tonights WOD
15 minutes as many rounds as possible
12 x hang power cleans
9 x front squat
6 x push press
I got in 8 full rounds. was using a 10kg bar with 5kgs weight added0 -
double post.0
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We did WOD games , which is a competition across Australia that our Box has entered. Although Im new and are not part of this i still did the WOD.
WOD 5
The "Chuck n Roll"
Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.
Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.
This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.
You must complete at least 1 rep of Burpee Deck Squat within each 3 minute block to continue...
I completed 5 with 19 Burpees , I actually completed 6 sets of shuttles but failed at completing one burpee to continue.0 -
1/17
deadlifts
5 empty bar
5 50%
5 75%
5 85-90%
5-5-5-5-5
We were grouped due to large post New Year class size. Our group got through 4 of the 5 rounds. I started at 155 and upped it to 160. I probably could have gone higher, but I'm still recovering from bronchitis, so I'm not pushing as hard as I could.
21-15-9
KB swings
SDLHP0 -
Hi! Im new to crossfit (3rd week) so Im not familiar with all the names yet, but last nights WOD was:
80 Turkish Get ups
then we had 12 mins to do:
2000meter row ( 9mins)
max out pull ups (I did 22 assisted in 2:30mins.)
Since I am so new I have been doing lighter weights and modifying. I cant wait to see my strength and endurance improve! And to be able to do real pull ups, without the band or kicking.
Before switching over to crossfit I was bored out of my mind- lifting weights at my overpriced gym.
Crossfit is the best workout I have ever had, and I love that my body is pushed in a new challenging way every night.0 -
Since I am so new I have been doing lighter weights and modifying. I cant wait to see my strength and endurance improve! And to be able to do real pull ups, without the band or kicking.
It all comes with time and work. I've been doing CrossFit about a year now. I may still be modifying a lot of things, but there are so many ways that I am amazingly stronger, faster, more flexible. Yesterday, for example, I was in the "strong girls" group for doing deadlifts. It felt so good to realize that.0 -
1/18
21-18-15-12-9-6-3
goblet squats
KB shoulder press
OH lunges
situps
I started with the 12Kg KB, but it was physically too big, and I was having a hard time getting it to be in the right spot while doing my presses. My trainer told me she also has trouble with the size of the Russian KBs and switched me to the only other KB we had available, which was 20lbs. (I'm at an off site class on MW, and we have a lot less equipment there.) I'd rather have stuck with the higher weight, but whatever...
it was a good workout, especially since I'm still recovering from bronchitis. (I had to stop several times for coughing fits or to just catch my breath.)0 -
PR'd ANNIE by 52 seconds... AND it was WOD #2 after rowing and C&J's. I'm thrilled. (oh, and I said Iwasn't competing with the 20-somethings at my box... but I was 20 secs faster than the 23 y.o. girl who had a previous faster time than me) :glasses:0
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WOD from hell today...
6 rounds 150 yard sprint, 12 burpees
Rx 15:280 -
Today's WOD--Split snatch 1-1-1-1-1-1-1 reps
45-55-65-75-85-95-105 (F)
Grace, Jackie,Karen I love all the girls! But, I love the hero Wod's the most!0 -
WOD from hell today...
6 rounds 150 yard sprint, 12 burpees
Rx 15:28
My bad, got the WOD wrong. 6 rounds 150 yard spring, 12 burpees, 150 yard spring, 2 minute rest. Don't let that rest fool you.0 -
WARM UP
500m Row
25 Squats
15 Pull Ups
WOD
"Power Elizabeth"
21-15-9 Power Cleans (135/95)
Ring Dips0 -
last nights WOD:
70 kb swings
60 toes to bar
50 SDHP
40 burpees
30 front squats
20 pull ups
10 HSPU
33:22
yay me i cant believe i finished it! 0 -
1.25.12 WOD
a) 3 x 30 UNBROKEN KBS Rx 24kg, I did 16kg
b) 7 rounds for time: 7 front squat (Rx 115lbs - I did 85lbs)
7 Chest to Bar Pull Ups (Subbed Supine ring row)
Time: 9:31
Supplemental: 7min AMRAP
8 Hanging Power Snatch (55lbs)
16 Wall Balls
2 rounds, +8 snatches and 4 wall balls.0 -
This is going to be FUN!
JACKIE JACKIE JACKIE"
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups0 -
to start (after warmups) we spent a long time really stretching out our shoulders (like 15 minutes)
5-5-5-5-5 shoulder press at 85-90% 1RM
21-15-9
burpee pullups (since I'm short, I had to jump on a box to be able to jump to the bar, and then because I can't do an unassisted pullup, I did jumping pullups)
deadlifts 115(w)/155(m)
Since we'd spent so much time on the stretching (which felt awesome) we ran out of time on the 21-15-9. I did my deadlifts Rx, I think I was the only woman who did so. That felt good because I'm slow as heck on my burpee pullups.
CrossFit was exactly what I needed today. My FIL is in the ICU and has been for a week. I haven't been able to get to workout at all in that time, since I've been at the hospital or taking care of everyone else. Today was for me and we did things I enjoyed (except for the burpee pullups) and I left feeling great.0 -
It has been a year since I did Fran last, she kicked my *kitten* but I shaved off 1:30 from my previous time, so at least it's progress, but man my legs are jello today!0
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For time 20min
400m run , 21 deadlifts
I was pretty slow but I completed 4 full sets and the 5th 400m run0 -
WOD 1/30
21-18-15-12-9-6-3
dumbbell swing (each arm)
rocking chair
mountain climbers
I used the 20lbs DB because that's what was available. It was a good workout. I was pretty breathless there for a while, especially because I forgot my inhaler. (Oops!)0 -
This Mornings Workout
Warmup:
500 m Rowing
10 m x 2
Bear walk
Butt Kicks
Crabwalk
Burpee Jumps
High Kicks
Grapevine
WOD:
"Swinging Annie"
50-40-30-20-10
Double Unders (scaled to double the amount of skips and 3 burpees for every trip)
KB Swings (scaled to 12kg)
Sit Ups
Time: 23:21 (abs are still very sore from last weeks Abs and *kitten* Annie)0 -
split jerk 85-90% 1rm
3-3-3-3-3
Oh that was fun! I love the jerk, and I've never done it without the clean before.
3x
3 box jumps
6 burpees
9 situps0 -
i love fight gone bad, fran, that one you do 8 rounds of running 400m then talk 90 second break, but anything with burpee's makes me wanna cry when that wod came in on tuesday with 70 of them i wanted to kick someone lol0
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Rahol - AMRAP - 12minutes
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
I completed 4 and 12 box jumps.
Struggled with the Burpees , I injured a hip flexor and left hammy in earlier 50m sprints which restricted me with the burpees0 -
More tabatas yesterday
KB swings (35#)
pushups
4 minute rest
DB hang power cleans (20# since this was the first time I'd actually done these. I should have gone with more weight.)
box jumps
4 minutes rest
double unders (I can't do these to save my life.)
burpees
I don't know what it was but the pushups were just killer after the KB swings. Every single person in the class said the same thing.0 -
After not doing anything for 2 weeks (FiL passed away and I was just too exhausted to deal with anything after the funeral for a few days) I finally got back last night.
WOD in 2 parts
I
3 rounds
5 DB push press (20lbs, but I should have done 25lbs.)
10 leg lifts
15 jumping squats
20 double unders (I can't do double unders b/c of horrible shin splints. I did 30 jumping jacks instead.)
Immediately move to part 2
II
3 rounds
20 step ups (20" for the first 2 rounds, and then only the 24" box was open, so that's what I used for the 3rd. 4" makes a HUGE difference.)
15 goblet squats (25lbs)
10 OH lunges (20lbs)
5 burpees
I put two short rests in because I just couldn't go any more. One was actually when I flopped down for my second burpee on round 2. I just couldn't move and lay the for a moment trying to breathe. (I hate asthma.) The other was half way through my lunges on the third round. I stopped and got a drink of water and caught my breath a little bit again.
It was a really good workout for the first time back in 2 weeks.0 -
Modified 300 (This is the off site class my box offers at my work, and we don't have all the equipment yet.)
25 pushups
50 box jumps
50 shoulder press
50 butterfly situps
50 thrusters
50 KB swings
25 pushups
I'm still just so out of it. Not feeling well yesterday, either, but I made myself go. I was definitely seeing spots while struggling through my thrusters.
33:240
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