Today's WOD
Replies
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KellyAnn1286 wrote: »When you look at the crazy scoring breakdown I think my coaches are trying to test our math skills more than anything. 36 Minute AMRAP
0:00 – 9:00
3:00 of Snatch 115/75
Run 400m
9:00 – 18:00
3:00 of Clean & Jerk 115/75
Run 400m
18:00 – 27:00
3:00 of Deadlifts 115/75
Run 400m
27:00 – 36:00
3:00 of Half Burpees
Run 400m
*Scoring: Count your reps for each movement. Note the time it takes you for each run. Subtract that time from 6 minutes. Convert that time into seconds. Divide that number by 10. Add that number to your reps. Example would be 30 Snatches and 2 minutes to run the first 400 meters. 6:00 minus 2:00 is 4 minutes, or 240 seconds. Divide by 10 is 24. So add 30 + 24 = 54 for the first round.
Math gives me diarrhea. I wouldn't be able to figure this out. I'd have someone else more mathy to do it. Then when they need a term paper written or an IV started, I'd pay them back.0 -
Yay Fran! You can do it!! :-)0
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KellyAnn1286 wrote: »AllanMisner wrote: »KellyAnn1286 wrote: »When you look at the crazy scoring breakdown I think my coaches are trying to test our math skills more than anything. 36 Minute AMRAP
0:00 – 9:00
3:00 of Snatch 115/75
Run 400m
9:00 – 18:00
3:00 of Clean & Jerk 115/75
Run 400m
18:00 – 27:00
3:00 of Deadlifts 115/75
Run 400m
27:00 – 36:00
3:00 of Half Burpees
Run 400m
*Scoring: Count your reps for each movement. Note the time it takes you for each run. Subtract that time from 6 minutes. Convert that time into seconds. Divide that number by 10. Add that number to your reps. Example would be 30 Snatches and 2 minutes to run the first 400 meters. 6:00 minus 2:00 is 4 minutes, or 240 seconds. Divide by 10 is 24. So add 30 + 24 = 54 for the first round.
Since I go to the 5am class and I’m not into math at that hour, I’m not going to score very well. What is a half-burpee?
At 5 AM i'm not into anything except sleeping. It's the first part of the burpee, the jump out without the push-up. We don't ever really do half burpees so I was surprised to see it in the WOD but then again I was surprised to see everything in this weird WOD.
I was wrong on the half burpee by the way. It's the opposite of what I wrote, you keep your hands on the ground the whole time, jump out, do the push-up and jump back in, then jump right back out, do the pushup jump back in etc. They seemed worse than regular burpees to me.0 -
Today's
Overhead Squats 5,5,5,5,5
THEN
100 Overhead Squats for time 95/65 with penalty*
*For every drop, do 25 Lateral Barbell Jumps
The last wod of yesterdays three hour class (in case anyone is looking for one that makes you feel like your going to puke...you're welcome)
99 problems but a Run aint one
One partner has to hold 25# plate overhead while one partner works (2's or 3's) 45# for men
99 deadlifts at 95#
Run 200 meters
99 box jumps
Run 200 meters
99 kb swings 16KG
Run 200 meters
99 situps
Run 200 meters
99 thrusters 45#
Run 200 meters
99 pull-ups
Run 200 meters
99 wall balls 14#
Run 200 meters
99 burpees
Run 200 meters
99 double unders0 -
Lots of gardening this weekend including hauling buckets of mulch. Thanks to crossfit I'm pretty self sufficient at 50+ years old
This morning was
skill back squats!
WOD 15-12-9
clean squat
burpees
I'm on liquid diet for some medical procedure this week so not a lot of get up and go this morning.0 -
Clean complex: 1 full squat clean, 1 hang squat clean. EOMOM for 10 minutes. I hit 130# for the double.
WOD: 3 squat cleans (205/135--I scaled to 115), 5/10/15/20/... box jump overs. So always 3 cleans, progress on the box jump overs. 8 minute AMRAP. I did 4+20. My friend who is over 6' tall, she stepped over the 20" box. It was hilarious. She was just stepping over it over and over. lol It counts...she traversed the box after all. :-)0 -
We are starting out Paleo challenge today, this is one of our test workouts that we will retest at the end of the challenge.
DT Burnout:
3 rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Jerks.
155/105. I might scale to 135 as 155 is about 80% of my 1RM hang power clean.0 -
KellyAnn1286 wrote: »
At 5 AM i'm not into anything except sleeping. It's the first part of the burpee, the jump out without the push-up. We don't ever really do half burpees so I was surprised to see it in the WOD but then again I was surprised to see everything in this weird WOD.
You and be both, sister. I can do it on occassion and for a reason, but never by choice.0 -
bostonwolf wrote: »KellyAnn1286 wrote: »
At 5 AM i'm not into anything except sleeping. It's the first part of the burpee, the jump out without the push-up. We don't ever really do half burpees so I was surprised to see it in the WOD but then again I was surprised to see everything in this weird WOD.
You and be both, sister. I can do it on occassion and for a reason, but never by choice.
Ha-Ha, I'll do it for work but NEVER for the gym. I'd have a terrible workout anyway even if I tried.
Up today
100 Strict Pull-Ups in as few sets as possible
THEN
10 rounds for time:
15 Deadlifts 135/95#
15 Push-Ups
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History repeats itself. Last time I did a Paleo challenge I tweaked something in my left calf doing the first test workout. Same thing last night. Didn't even really feel it until I got home and cooled down.
Going to go do some flossing and mobility tonight and some light cardio (rowing/elliptical) just to get a sweat going and then hit the second test WOD on Wednesday...which is going to involve running of some sort because it was postponed today (rain)0 -
Since I go to the 5am class and I’m not into math at that hour, I’m not going to score very well. What is a half-burpee?
[/quote]
This would be beyond me even if I went to the avo class, but since I go to the 5.45am class I wouldn't even bother scoring myself
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Second day of testing for the start of our challenge.
Max handstand hold (I will sub in max plank hold)
Then:
"Sprints"
4 Rounds, starting at 0-6-12-18 minute marks:
400 m Run
12 Front Squats (115/75)
20 m Burpee Broad Jump
Since my knees have been giving me constant problems I will sub in a 500m row for each round instead of a run.0 -
This morning was:
skill weighted pullups & lateral ring rests (think plank position on really low rings)
WOD
5 rounds
burpees
20 wallballs
30 DUs
burpees
10 pullups
We did it as a class rotation (you did burpees until the DU's were done).
I have not got a lot of energy since I was eating only liquids for almost 2 days. If you are 50 years old, get your colonoscopy. If you are 45 with a family history, get yourself in there. Otherwise, you might be getting multiple colonoscopies (or worse).0 -
This morning:
Run
Front squats (how I love theeee) and that hand roller thingie
WOD:
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups (subbed for ring rows)
x 2 rounds
So hard ... maybe it's me but I am finding WOD's very trying at the moment0 -
DOR for me! lots of walking on my agenda. and, trying to get some extra minutes of sleep!0
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Skill/strength: 3X10 of hip extensions supersetted with GHD situps.
WOD: partners (P1 rests while P2 does 1rd)
25cal row
25second L sit
100M shuttle sprints (25m at a time)
8 total rounds for time.
I. Hate. Rowing.0 -
My gym's programming for WODs this week has been pretty tough. Lots of pistols and lots of burpees. I am a fan of neither but I have been every day this week so there's that. Here is what I will be doing after work today:AMRAP Circuit: 11 min
1) 7 Burpees & 5 Pw Cleans (55/75/115)
2) 7 Burpees & 5 STOH (55/75/115)
3) 7 Burpees & 3 GTOH (55/75/115)
Rest 1 min
1 Min: ME GTOH0 -
This one should be tough but fun
Abbate
For time:
Run 1 mile
21 Clean & Jerks 155/105#
Run 800 meters
21 Clean & Jerks 155/105#
Run 1 mile
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Jeez that looks rough. Enjoy!0
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Joining in with this thread as great to see all the variations of WODS
Oly lifting day for me later but last night we did a great session:
Press, Push Press and Press Jerk - for strength then
15 burpees over bar
10 full cleans
15 burpees over
20 power cleans
15 burpees
30 hang power cleans
I used 55lbs and took 7.34 - would go heavier next time I think.0 -
I think this one will be sneaky hard:Add 3 reps every round…
5 min AMRAP:
3 Hang Snatch (45/65/95)
3 T2B
Then: right into 5 min AMRAP:
3 Power Snatch + OH Squats (45/65/95)
3 T2B0 -
This morning:
W/U: Run #2 - 2km
Backsquats 3 x 5 plus box jumps = weird combo - legs were jelly
WOD:
2 x rounds:
15 thrusters (used 15kg bar due to shoulder)
10 Pull ups
20 Push ups
30 sit ups
run 250m with med ball
it was a good one, enjoyed it
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Thanks, I actually did really enjoy it (and probably would have more so if I wasn't sick).bostonwolf wrote: »Jeez that looks rough. Enjoy!
Today
Every :30 for 4:00
1 Hang Cluster (you pick the load)
THEN
8:00 EMOM
1 Hang Cluster (you pick the load)
1 Thruster (you pick the load)
THEN
For time:
5 Clusters, 115/75 lbs
50 Double Unders
5 Clusters, 115/75 lbs
40 Double Unders
5 Clusters, 115/75 lbs
30 Double Unders
5 Clusters, 115/75 lbs
20 Double Unders
5 Clusters, 115/75 lbs
10 Double Unders
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I think this will be fun...20 Min CAP
Partner WOD-
100 OH Squats (45/65/95)
100 Pullups (no bands: kip>jump>ring rows)
100 Thrusters (45/65/95)0 -
Hero WOD today for some crazy reason. This should be fun.
The Seven
7 rounds for time
7 HSPU (I'll scale this in some way, maybe regular pushups or wall walks)
7 Thrusters (will scale weight)\
7 K2E
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (2/1.5) Might scale, but I think I'm going to start with 2 and see how it goes
7 Pull ups (Ring Rows)
Named after the seven CIA officers killed by a suicide bomber in Afghanistan December 30th 2009. It was portrayed in the movie Zero Dark Thirty0 -
bostonwolf wrote: »Hero WOD today for some crazy reason. This should be fun.
The Seven
7 rounds for time
7 HSPU (I'll scale this in some way, maybe regular pushups or wall walks)
7 Thrusters (will scale weight)\
7 K2E
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (2/1.5) Might scale, but I think I'm going to start with 2 and see how it goes
7 Pull ups (Ring Rows)
Named after the seven CIA officers killed by a suicide bomber in Afghanistan December 30th 2009. It was portrayed in the movie Zero Dark Thirty
I really like the look of this one! What's the weight for women on the thursters if you dont mind me asking, I might want to give this one a shot on Sunday. Have fun!0 -
RX is 135/95. I'm probably going to scale to 75. Thrusters are my single biggest weakness, mainly due to lack of mobility.0
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Find your Turkish Get-Up 1RM
THEN
5 rounds for time:
10 Pull-ups
20 Push-ups
Run 125 meters with Medicine Ball 20/14#
THEN
50 GHD Sit-ups for time
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Find your Turkish Get-Up 1RM
THEN
5 rounds for time:
10 Pull-ups
20 Push-ups
Run 125 meters with Medicine Ball 20/14#
THEN
50 GHD Sit-ups for time
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^Love this because it's a pretty easy WOD for me to do at the beach. I'll replace the weighted run with going up and over the dune between our house and the beach. Probably will be even harder than the med ball run
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