Today's WOD
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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 -
5 rds for time
7 HSPU
7 Burpees
7KB Swings 53/35
i have a feeling this will be harder than it appears0 -
Warm Up:
500m row
10 PVC passthroughs
Bergener
Alt tabata: C&J with pvc and HRPUs
2 rounds: 30 sec spread eagle stretch & 30 sec couch stretch each side
Strength/Skill:
Find 5RM Push Press
Worked up to new PR of 205#
WOD:
"Grindy" Ladder:
15 mins AMRAP:
1 Clean and Jerk @135# RX
1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
2 Clean and Jerks
2 Rounds of Cindy
3 Clean and Jerks
3 Rounds of Cindy, etc
- Finished through my 4 clean and jerks0 -
NYE Out with the Old, In with the New:
60 min cap
2013m Run
20 Pull Ups
13 Thrusters
20 Burpees
13 Hang Power Snatchs
20 Toes to Bar
13 Push Press
20 Toes to Bar
14 Thrusters
20 Burpees
14 Hang Power Snatches
20 Pull Ups
14 Push Press
2014m Run
SC 55/35 Jumping Knees to Elbows for Toes to Bar; scale Pull-Ups as needed
RX 75/55 Toes to Bar
Adv 95/65 Toes to Bar
SC 55 Minutes flat - Last to finish in my class but not last of the day.0 -
I am looking forward to this later today!Strength
Paused Front Squat 7x2
*3 second hold at bottom
WOD-6Min AMRAP
6 T2B
6 OHS 75/450 -
Frun! Fran+Run! Only WOD I've puked on ;-)0
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20 mins to find 5RM in power clean - PBed by 2.5kg
WOD1:
10 power cleans @ 30kg
10 box jumps 24"
10 min AMRAP
WOD2:
21-15-9
Chin ups
Ball slams @ 12kg
I really liked this session. Lots of different things to do - short and sweet
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Here is what I will be doing later on today:Strength
Deficit kipping hspu- 3x max effort
*same depth as last week, more reps
WOD
4 rds
1 arm db snatch right arm
5 db OHS right arm
bear crawl to center of gym and back
1 arm db snatch left arm
5 db OHS left arm
bear crawl to center of gym and back
*choose your weight
I have a feeling I am gonna hate this bear crawl. :laugh:0 -
Absolutely brutal WOD. After doing 10 minutes of EMOTM pocket clean, hang clean, squat clean and a push press we did the workout of the Devil.
EMOTM until you can't finish the reps.
6 thrusters (75/55)
6 burpees
6 jump over boxes (30/24)
We scaled to 65 and 20 inch box.
I got to the burpees in round 2. Got through round 1 clean and my quads were completely gassed by time I finished the thrusters.
One mutant in our box got 10 rounds.0 -
One mutant in our box got 10 rounds.
I think my box shares the same mutant with your box...... We have one guys that just destroys every WOD.0 -
This is what's in store for the evening
Wall Ball Shots 20
Push Press 14 135/95
Kettlebell swings 20 53/35
Thrusters 14 135m/95w
Ring dips 20
Power Snatch 14 135/95
Hang Cleans 14 135/95
Handstands Pushups 20
Burpees plate shots 140 -
This is gonna be a rough one:WOD
For time
500m row
20 ring dips
30 wall ball sit up get ups (wall ball sit up and then stand up with ball)
40 decline push ups 24/20 box
50 box jump over 24/20
75 Burpees0 -
SWOD
Warm up DL and Squat Clean
WOD
"King Kong"
3rd
1 DL (455-310)
2 MU's
3 Squat cleans (250-170)
4 HSPU
Scaled
90 -100% of 1RM DL
5 C2B or 8 Pull-ups
85-95% Squat cleans0 -
4 set rest 1 min between sets
Med ball clean 12
T2B 12
WOD 5 Rounds
Deadlift 7 275/185
Air Squats 30
Handstands Pushups 70 -
20 Min AMRAP
3 Man Teams
400m run
90 air Squats
60 Pushups
30 Burpees0 -
Warm Up:
750m row
Alt tabata: wall balls and kip swings (modified to sit ups)
30 sec handstand hold
Spidermans
Bergener warm up
Strength/Skill:
Find 5RM Push Press
I was easing my way back into working out, so I stayed light, and stopped at 155#
WOD:
Open wod 11.5:
15 min AMRAP:
5 Power cleans @135#
10 Toes to bar (modified to sit ups)
15 Wall balls @20#
Finished 6 rounds, 1 rep0 -
SWOD
Back Squat
2 RM
Hang Snatch
7 RM
WOD
8 min AMRAP
Burpee Muscle ups or
Burpee Pull ups0 -
Grace:
30 power clean & jerks for time
I got 3.51mins (11 secs slower than last time, but 7.5kg heavier)
WOD:
Every 4 mins:
400m run
10 burpees
max DB power snatch in remaining time (alternating arms)
1 min rest
x 5 rounds
This was one of the worst ones I've done in a long time, but the fact that it's 43 degrees celcius here certainly didn't help!!0 -
Tonight's WOD is gonna be a killer!WOD
4 rds
400m run
25 MB sit ups
400m run
25 Power snatch 75/450 -
Skill
70% of 1RM Front Squats 3 times EMOM
WOD
250m row
12-9-6
-95lb Thrusters
-Burpees
250m row
12-9-6
-95lb Thrusters
-Burpees
250m row0 -
Today's WOD is one of the test WODS for our Paleo challenge that started yesterday.
Row 1000m
18-12-6
Wall Balls (Rx 20, might do 14 as I want to keep this moving quickly)
Burpees
T2B (I will likely do hanging knee raises)
The other is a 30 minute WOD I will do tomorrow.
10 minutes to work to 1RM Snatch
10 minutes to work to 2RM Front Squat
10 minutes to work to 3RM Deadlift0
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