Today's WOD
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Funny thing about today, our strength session was 2 strict presses super-setted with 4 push presses on a 10 minute EMOM (starting at 50% of 1RM). I misread the board and was doing 4 and 2. The coach came by after minute 7 and told me it was 2 and 4, not 4 and 2.
Our WOD was a squatting Annie, 50, 40, 30, 20, 10 for time:
- Double Unders (times 2 for singles)
- Situps
- Squats
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Our WOD was a squatting Annie, 50, 40, 30, 20, 10 for time:
- Double Unders (times 2 for singles)
- Situps
- Squats
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Oooh - this is a good one, never heard of this before - may try on weekend.
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Today's WOD (it was a light day, I think...)
Warm up 400m run and 3 sets 3 clean squats up to WOD weight.
3 rounds:
10 clean squats (#95 RX girls)
400m run
I modified to just cleans for my hip.0 -
Wednesday was front squats, then: 3:00 max effort burpee plate jumps (UGH), 2:00 rest, 3:00 max effort wall balls (14 lbs for ladies), 2:00 rest, and 3:00 max effort sit-ups. I asked my coach what other types of effort there is for burpees besides max effort - seriously, there isn't a relaxed way to do them!
Today was deadlifts (4x8 at moderate weight, so I did 95 lbs), then Helen: 3 rounds of 400m run, 21 KB swings (25.6 lbs), and 12 ring rows. We are using Helen as our benchmark for our slim down challenge, so when we did it at the beginning, I completed it in 12:28. Today? 10:55!!!0 -
Today was an EOMOM complex of 1 clean pull, 1 high-hang squat clean and 1 hang squat clean, ascending in weight. I hit 125 and failed the 130 high hang. My back is still irritated, so I'm blaming that. haha
The WOD was a 9min AMRAP of 5 squat cleans (155/105), 10 burpees, and 15 box jumps. I did Rx and hit 3 rounds even. But eek...the squat cleans got nasty. haha0 -
Today was power cleans (from the floor), 5x3 at moderate weight (I did 70 lbs) - I'm slowly improving my technique. The WOD was 6 rounds for time, 12 hang power cleans (I did Rx2 of 55 lbs) and 15 hand release push-ups. Did it in just over 10:00 - 6 rounds is a lot, but I didn't have to start breaking up the cleans until round 4, so I felt good about that.0
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Loved today!
Deadlifts & TTB (3 x 7 ea)
WOD:
250m row, 6 ring dips, 1 tyre flip & 15 burpees x 4 rounds
Didn't much love the burpees but sure got a sweat on :-)
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Partner workout today:
15-12-9-6-3 (P1does 15 snatches, then P2 follows, P1 does 15 hang clusters, then P2 follows...)
Hang snatch @ 45/30kg
Dumbbell hang clusters @ 15/12.5kg
Deficit HSPUs
Row 200m/150m
Was actually harder than I anticipated!0 -
Today
Manimal
35:00 AMRAP:
3 Handstand Push-ups
6 Deadlifts 315/225#
9 Ring Dips
12 Box Jumps 24/20″
Run 400 meters
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Warm-up:
400m run, stretching, 5 rounds working up to 3 rep max straight presses
WOD:
10-9-8-7-6-5-4-3-2-1
Russian deadlifts
Hand release pushups
between each round run 200m
It was a fun endurance one for us- we don't usually run this much, also enjoyable for me in particular because no squats so didn't have any hip issues.
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Like the sound of this one!KellyAnn1286 wrote: »Today
Manimal
35:00 AMRAP:
3 Handstand Push-ups
6 Deadlifts 315/225#
9 Ring Dips
12 Box Jumps 24/20″
Run 400 meters
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Warm up:
50 double unders or 150 singles, 100 mountain climbers, stretching
10min EMOM 3x (#55) split jerks
WOD:
70 double unders (I did 210 singles)
60 air squats
50 situps
40 push ups
30 (#20) ball slams
20 box jumps
10 hspu (I did #30 seated presses)0 -
Ugh Wednesday Wods are always brutal
Eva
5 rounds, for time, of:
Run 800 meters
30 Kettlebell Swings 2/1.5 pood
30 Pull-ups
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WOD:
70 double unders (I did 210 singles)
60 air squats
50 situps
40 push ups
30 (#20) ball slams
20 box jumps
10 hspu (I did #30 seated presses)[/quote]
Sounds killer!0 -
Today's WOD was epic- took me 43 mins 12 secs to complete.
Warm-up: stretching
WOD:
12 days of Christmas
1 snatch
2 russian sit-ups (#12)
3 burpee over bars
4 pull ups (3 bands)
5 toes to bar (knees up)
6 box jumps
7 ball slams (#20)
8 wall balls
9 hand release push-ups
10 weighted sit ups (#12)
11 bar jumps
12 calorie row
Start with 1, then do 2+1, then 3+2+1, then 4+3+2+1, etc until you get through all 12.
It was insane, but just what I needed today!0 -
Yesterday we did the Crossfit total (Backsquat, press, Deadlift 1RM's) it was my first time doing it and even though it sucks to test 1RMS a bit injured it was super fun!
Today
Walking Lunges for max distance 135/95#
THEN
5 rounds, for time, of:
10 Knees-to-Elbows
15 Burpees
20 Kettlebell Clean and Press (10 each arm) 1.5/1 pood
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Today's WOD was epic- took me 43 mins 12 secs to complete.
Warm-up: stretching
WOD:
12 days of Christmas
1 snatch
2 russian sit-ups (#12)
3 burpee over bars
4 pull ups (3 bands)
5 toes to bar (knees up)
6 box jumps
7 ball slams (#20)
8 wall balls
9 hand release push-ups
10 weighted sit ups (#12)
11 bar jumps
12 calorie row
Start with 1, then do 2+1, then 3+2+1, then 4+3+2+1, etc until you get through all 12.
It was insane, but just what I needed today!
We did 10 days of Summer today, similar idea. It is amazing how fast it gets brutal.
"10 Days of Summer"
1 rep of thruster at 135/95 lb
2 reps of front squat at 135/95 lb
3 reps of push press at 135/95 lb
4 reps of power clean at 135/95 lb
5 reps of deadlift at 135/95 lb
6 reps of pull-up
7 reps of kettlebell sumo deadlift high-pull at 53/35 lb
8 reps of kettlebell swing at 53/35 lb
9 reps of 24/20 in box jump
10 reps of barbell lunge at 135/95 lb0 -
Haven't posted in a while - today was front squats (4x5), got to a personal best of 95 lbs. Was hoping for 100, but the 95 slowed me down plenty and I decided not to push my luck. WOD was 4 rounds of 12 sumo deadlift high pulls (I did Rx2 at 55 lbs) and 25 lateral bar hops. I really don't like either of those movements, so I was dead last at 7:30 (then again, some newer folks were doing the deadlift high pulls with kettlebells, so I suspect that was part of their speed).0
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Back to back (rookie comp) WODs:
1) 7min- alt box jumps (24")/ #45 snatch (1 box, 1 snatch, 2 box 2 snatch, 3...) for reps
2) 15cal row
20 kb swings (blue weight)
25 weighted sit-ups (#15)
30 goblet squats
25 weighted sit-ups
20kb swings
15cal row
Goals were 7 rounds and 10 mins.
I got 7 rounds (+0) and 10:12.
If you're a rookie I highly recommend these ones! A lot of fun and the rookie RX weights were attainable
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Crossfit Comp this Saturday... First WOD I tried in Open gym last night.. For time: 500m Row, 30 burbee/box jumps 6 min time cap.... I did it in 4:22!! 0
