Today's WOD
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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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bostonwolf wrote: »^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
I love WODS that translate out of the gym. Jealous that you have a place at the beach to do it, hope you enjoyed it:)
Yesterday I did this one and it was deceptively difficult but a great workout; my abs are really feeling it today.
100 Squats
100 Sit-ups
100 Kettlebell Swings (16KG)
75 Squats
75 Sit-ups
75 Kettlebell Swings (16KG)
50 Jumping Squats
50 Sit-ups
50 Kettlebell Swings (16KG)
25 Jumping Squats
25 Sit-ups
25 Kettlebell Swings (16KG)
Up today
Establish a 10 RM Back Squat
THEN
20:00 AMRAP
4 Push Jerks 155/105#
8 Front Squats 155/105#
12 Box Jumps 24/20″
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Beach will be end of July. I'll take some photos when I get there to give a better idea of the size.0
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Today's WOD....all the squats. I'll be doing this one RX. Only real issue should be cardio and I'm sure in the second round I'll have to take a pause or two during the air squats and wall balls
Back Squat
Build to a 5 Rep Max for the day
"Squat City"
3 Rounds for time:
20 Air Squats
15 Wall Balls (20/14)
10 Back Squats (135/95) (bar taken from the floor)
--immediately after 3rd round is completed--
500m Row Buy Out
Clock stops when row is finished.
Scale as needed.0 -
^OK....that is one of those "this doesn't look so bad" workouts that is just awful. It's quads, quads and more quads all the time. I actually had to stop twice to catch my breath on the row and still got it done in 2 minutes.
I think my body temperature was elevated for like 2 hours after the workout. Good stuff.0 -
bostonwolf wrote: »^OK....that is one of those "this doesn't look so bad" workouts that is just awful. It's quads, quads and more quads all the time. I actually had to stop twice to catch my breath on the row and still got it done in 2 minutes.
I think my body temperature was elevated for like 2 hours after the workout. Good stuff.
I saw this and thought "holy legs batman" I would have been like Jelly by the time the row came up.
Today
Bench Press
Establish a 10 rep max
THEN
For time:
15 L Sit Pull Ups
1 Handstand Push-up
13 L Sit Pull Ups
3 Handstand Push-ups
11 L Sit Pull Ups
5 Handstand Push-ups
9 L Sit Pull Ups
7 Handstand Push-ups
7 L Sit Pull Ups
9 Handstand Push-ups
5 L Sit Pull Ups
11 Handstand Push-ups
3 L Sit Pull Ups
13 Handstand Push-ups
1 L Sit Pull Up
15 Handstand Push-ups
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I was jelly, believe me. Worst 2 minutes of life in a very long time. I was on the floor so long afterwards the coach referred to me as "the dead body over there." And I am NEVER the guy on the floor after a WOD. I stood up for about 30 seconds and was just like "this will get better faster if I lay down and expend no energy on anything other than breathing.
Today is mercifully more upper body focused.
Power Clean Cluster
Every 2 minutes, for 7 rounds (14 minutes total).
Perform 3 single Power Cleans, preferably within 20 to 30 seconds.
Drop to the floor from the front rack position, reset at the bottom and fire away each time until 3 reps completed.
These reps are not touch and go style, these are 3 individual efforts starting from the floor.
Weight may increase as you athletes along. Stop increasing if speed or form break down.
This is more of a stamina/form test, rather than pure strength.
"Statue of Liberty"
AMRAP 10
20 Pull Ups
20 KB Snatch (10 each arm, divided however) (1.5/1)
Scale Pull Ups and KB as needed.
Score = Rounds + Partial Reps.
Scale Pull Up repetition # if needed, if you want to try Rx pull ups but 20 is going to bog you down.0 -
5:00 AMRAP
5 Wall Balls 20/14#
5 Power Snatches 115/75#
5 Burpees
THEN
10:00 AMRAP
10 Wall Balls 20/14#
10 Power Snatches 115/75#
10 Burpees
THEN
20:00 AMRAP
20 Wall Balls 20/14#
20 Power Snatches 115/75#
20 Burpees
This is going to be a long 35 minutes0 -
whoowee, KellyAnn. lol
Ours today:
Strength:
10m to hang snatch double
Conditioning:
For time-
800m run
-Then 2 rds-
30 alternating pistols
20 hang power snatch
10 muscle ups (2:1 CTB, pu, rr)
-Then-
100 double unders0 -
I’m in a country that doesn’t have a crossfit box, and the gym is limited. I did bring my jump rope and their is a pool for laps. Looks like I’ll be bodyweight work for the next week.0
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Yesterday:
I got 9:55 RX4 Rounds
7 Power Snatch (45/65/95)
25 Wall Ball (20/14)
Today:
I have a feeling that the front squats at the end of each complex are gonna suck.10 min amrap:
Unbroken Complex-every time bar is put down before complex is over = 5 burpees
5 Deadlift (45/65/95)
5 Pw Clean
5 Push Press
5 Front Squat
Rest 2 min:
Then-2 min ME burpee over bar0
