Today's WOD
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This site is wonky sometimes. I still don't know their reasoning for not having clickable links.
WOD tonight.
High Hang Snatch
Every 30 seconds for 6 minutes (12 total reps)
1 Rep @ 60-80%, no misses.. work up in weight bit by bit.
Squat if capable, otherwise power snatches.
This is technique work, drill your speed and positions, do not worry about the weight too much.
“Maverick”
3 Rounds:
3 Minute Clock
Row 300m
4 Wall Walks
AMRAP OHS in time remaining.
Rest 2 minutes in between each round.
Score is total OHS.
RX – 95/65, scale as necessary.
Scale wall walks to partial ROM, elevated feet push ups, or regular push ups as necessary.
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I'm going to work in some of our "bonus" work as well. 5x5 box squats with chains, 1-mississippi pause at the bottom of each rep.
Then planning to do our yoga class to finish. I'm going to bring a banana/protein smoothie with me
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Idk how my reply ended up in a quote lol
Haha, all good.
It is nice to find other people who train that often and don't think I'm insane. One of my best mates trains that often as well so we feed off each other which is good, but most other people think I'm crazy :P0 -
Warm Up:
3 min of DUs (they're coming along...)
Alt tabata: front rack mobility
Bergener warmup
2 rounds: 5 Jerk Drops, 5 Split Jerks, 5 Squat Cleans
Strength/Skill:
Split Jerk - Build to a heavy split jerk
Worked up to a new PR of 245#! Could have gotten 255# but I was a little burned out by then
WOD:
EMOTM for 14 mins:
Odd: 2 split jerks @70% of todays heaviest jerk (170# - have to clean it up, no racks)
Even: 2 Squat Cleans with same weight 170#0 -
Santa's Surprise:
12 Rounds for time:
12 Pull ups
12 Burpees0 -
^^good workout
WOD:
50 O/h Squats (Bar only for me)
100 sit ups
25 o/h squats
50 Knee raises
10 o/h squats
25 sit ups0 -
10 burpee wall balls (20/14)
25 situps
10 burpee pullups
25 back extensions
10 burpee box jumps (24/20)
400m Run
10 burpee wall balls
25 situps
10 burpee pullups
25 back extensions
10 burpee box jumps
500m Row
16:08 RXed0 -
12 Days of Crossfit
1 Ground to Overhead
2 Inchworms/ 1 Ground to overhead
3 Pullups / 2 Inchworms/ 1 Ground to overhead
4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
10 2 for 1 Wall balls/9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
11 push ups/ 10 2 for 1 Wall balls/9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
1200m Run/ 11 push ups/ 10 2 for 1 Wall balls/9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead0 -
Idk how my reply ended up in a quote lol
Haha, all good.
It is nice to find other people who train that often and don't think I'm insane. One of my best mates trains that often as well so we feed off each other which is good, but most other people think I'm crazy :P
I just hope to get to the point where I can do it 5x/week without suffering bodily injury. Right now I need that day off between workouts most of the time. Not always, but most.0 -
WOD: 12 Days of CrossFit
♪♫On my 1st day of CrossFit, I almost met Pukie ♪♫
doing
1 Barbell facing burpee
♫♪On my 2nd day of CrossFit, I almost met Pukie ♪♫
doing
2 Thrusters &
1 Barbell facing burpee
♫♪On my 3rd day of CrossFit, I almost met Pukie ♪♫
doing
3 Front squats
2 Thrusters &
1 Barbell facing burpee Etc….
And so on until you finish all 12 rounds.
The first round will take you 5 seconds.
The final round will take 3-5 minutes.
12 Dead-hang pull-ups
11 Walking lunges
10 Double unders
9 Back extensions
8 H.R. push-ups
7 Knees to elbows
6 Sumo deadlift
5 Power cleans
4 Push press
3 Front Squats
2 Thrusters &
1 Barbell facing burpee0 -
This was my 12 Days of Crossfit WOD. It was also my first WOD after foundations. I scaled to 75# and did the Body Blaster Burpee. I only got to Day 11 before time cap. A bit bummed I could not finish.
1 x Muscle Up (scale with 1 Body Blaster Burpee)
2 x Power Snatches (95/65)
3 x HSPU (scale with 1 wall walk)
4 x SDHP (95/65)
5 x Wall Balls (24/20)
6 x Hand Release Push Ups
7 x KBS (24/16)
8 x Box Jumps (24/20)
9 x Hang Cleans (95/65)
10 x Front Squats (95/65)
11 x Pullups (scale with jumping pull-ups)
12 x Burpees0 -
Our 12 Days of Christmas (which is starting feel like the 12 Days of Pain!) that we did on Saturday:
1 Rope Climb <I managed almost 5 and then went to the scaled version>
2 Handstand push-up <scaled to Pikes>
3 24″ Box Jumps <too many people, not enough boxes, so I used a 16">
4 Pull-ups <banded>
5 Burpees <bar touching>
6 Toes to Bar <I did my first T2B!!!!!!!!!! Could only manage one per round, rest were K2E>
7 Wallballs (20#/15#) <I used a 10lb ball>
8 KB Swings (55#/35#) <I did 35lbs!!!!!!!>
9 Overhead Lunges (per side, 45#/35# Plate) <used a 15lb plate for all rounds except the first (20lbs)>
10 Front Squats (95#/65#) <I think most rounds were 53lbs>
11 Hang Power Cleans (95#/65#) <again, 53lbs>
12 Power Snatches (95#/65#) <subbed OHS @ 22lbs>
Yesterday my glutes were on fire! Today, my hip flexors hate me.0 -
Love that everyone had 12 days of Christmas workouts...so awesome!
Ours was:
TWELVE DAYS OF CHRISTMAS
1 Rope climb
2 Bear Crawls
3 Hand Stand Push Ups
4 Bear Complex (Clean + Front Squat + Press + Back Squat)
5 Turkish Get Ups
6 Sumo Dead Lift High Pulls
7 Pistols
8 Push Press
9 One Handed Pull Ups
10 Calories Rowing
11 GHD sit ups
12 Kettle Bell Cleans
Super hard for me, but a lot of fun!0 -
a lot of fun at the boxes :P0
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Here is what we are doing at my gym..."12 DAYS OF CHRISTMAS"
1 Bear Complex 95/65
2 Hand Stand Push Ups
3 Sumo Deadlift High Pulls 95/65
4 Power Cleans 95/65
5 Chest To Bar Pull Ups
6 Box Jumps 24/20
7 Burpees
8 Kettle Bell Swings 53/44
9 Medicine Ball Cleans 20/14
10 Wall Balls 20/14
11 Push Ups
12 Thrusters 95/650 -
Yesterday's 12 Days of Christmas:
- 1 Clean (135lbs/95lbs) - scaled to 55lbs
- 2 Hand Stand Push Ups - scaled to pikes
- 3 Front Squats (135lbs/95lbs) - scaled to 55lbs
- 4 Ring Dips - scaled to parallette dips
- 5 CTB Pull Ups - scaled to ring rows
- 6 Box Jumps (24”/20”) - scaled to 12"
- 7 Burpees
- 8 Push Ups - scaled to knees
- 9 Wall Balls (20lbs/10lbs)
- 10 Kettle Bell Swings - scaled to 20lbs
- 11 Deadlifts (135lbs/95lbs) - scaled to 55lbs
- 12 Thrusters (135lbs/95lbs) - scaled to 55lbs
We had a 30 minute time cap so I was THRILLED to finish in 29:36!!! Even at 55lbs, I never would have finished when I first started CF, so I'm really happy about the progress I've made in just 6 months!!
Today's WOD:
60 sit ups
50 knees to chest w/ feet in rings (75 if scaled to no push up)
40 toes to bar (scale as needed)
30 V ups
20 burpee tuck jumps (I modified out the tuck jump because of the pain I still have from my stress fracture)
10 dragon flag raises (scale as needed)
I scaled the K2C so had to do 75, got my knees as high up as I could for the T2B, and did the flag raises with both of my knees bent - finished in 15:38
Hope you all have a Merry Christmas!!!0 -
I am woding in a normal gym here in Uganda while I am volunteering. Its so hot!!
For Time:
Row 1000m
21 Abmat Situps
15 Thrusters (95/65)
Row 750m
18 Situps
12 Thrusters
Row 500m
15 Situps
9 Thrusters0 -
awesome workout at chatty0
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Chatty...that workout sounds awesome! Will def be trying it the next time my box doesn't have anything scheduled!0
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Play date with Grace and Karen.
10 rft
3 p. Clean and Jenks (95/135)
15 wall balls (14/20)
15 min time cap. Got to 8+4.0 -
Warm Up:
500m row
Alt tabata: pvc thrusters and box jumps
Spread eagle stretch 30 secs
Hip crossover stretch 30 secs each side
Bergener for Hang Clean
Strength/Skill:
Find 5RM Back Squat
Worked up to and set new PR of 265# (could have gone higher too)
WOD:
4 min rowing for max meters (1058m)
:30 sec rest:
4 min to est 3RM Thruster (165#-new PR and still had more in me)
:30 sec rest:
4 min of burpee 20" box jump overs for reps (24 reps)
:30 sec rest:
4 min to est 1RM hang clean (195#)0
