What's your WOD today?
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runcrissierun
Posts: 37 Member
Getting ready to head to the box in about 15 minutes. According to our gym's site, today's WOD is:
Deadlift:
70% of 1RM x 5
80% x 5 (2 sets)
85% x max reps (2 sets)
AMRAP (for reps)
4 min : knee-to-elbow
3 min : ground-to-shoulder atlas stones 90/70
2 min : double unders
1 min : sumo-deadlift high pulls 75/55
Deadlift:
70% of 1RM x 5
80% x 5 (2 sets)
85% x max reps (2 sets)
AMRAP (for reps)
4 min : knee-to-elbow
3 min : ground-to-shoulder atlas stones 90/70
2 min : double unders
1 min : sumo-deadlift high pulls 75/55
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Replies
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WHHOOT cant wait!!
50 back squats (135/95)
20 pull ups
10 push jerks (135/95)
50 front squats (85/65)
20 pull ups
10 push jerks (85/65)
50 OH squats (65/45)
20 pull ups
10 push jerks (65/45)0 -
3 Rounds AMRAP (1 Min/Station)
-Ball Slams (20/10)
-KB Swings (55/35)
-Lateral Jumps over Parallettes
-Push Press (75/55)
-Double Unders
-Rest
Count total number of reps...0 -
Yesterday's WOD was
5 x 1 Strict Shoulder Press
5 x 3 Push Press
5 x 5 Push Jerk (no split allowed)
PR'd each of those babies!!
supplemental 21-15-9 Front Squat (135/95) and Pull Ups (subbed with inverted row)
Today is a Non-CF day0 -
We have two WODs available. Basically the same except the second option has heavier weight and more advanced movements...
Regular WOD
10 Rounds
Odd minutes (0-1,2-3,etc)
a) Squat Cleans (185#/115#) – 3
b) Pull-ups – 10
Even minutes (1-2,3-4,etc)
c) Deadlifts (185#/115#) – 5
d) Burpees – 5
Scoring will be the total reps you are able to complete. Everyone starts with 230 “points.” If you need to rest (skip burpees) you will lose 5 points.
WODKILLERS
10 Rounds
Odd minutes (0-1,2-3,etc)
a) Squat Cleans (225#/135#) – 3
b) Chest-to-Bars – 10
Even minutes (1-2,3-4,etc)
c) Deadlifts (225#/135#) – 5
d) Burpees – 7
Scoring will be the total reps you are able to complete. Everyone starts with 250 “points.” If you need to rest (skip burpees) you will lose 7 points.0 -
Woo hoo - look at those workouts!
I'm hitting up a noon class today:
4 Rounds for Time:
20 hand-release push ups
800m run
5 muscle ups
Cash Out:
KB Windmills - 30 each side0 -
21-15-9
overhead box steps 45/25#
power cleans 105/70#
shoulder-to-overhead 105/70#
Im not going until 730 tonight.....impatient!0 -
I'm doing a different program at my box, Strength/Speed/Skill, so we do more work less WOD.
Today:
warm up: Cindy
12min. to work on any two gymnastic movements
12 min.: strict push-ups with weight, L-hang (or sit), ring rows (all to fatigue), 45s. rest in between
1000m row for time0 -
3 rounds of: run 100m: 200m: 400m with 1:1 rest
WOD
10 minutes AMRAP
10 pullups
15 pushups
20 squats
Went at 6am. Thought the running would be brutal but it wasn't too bad. I love going before work. Makes me happy to start my day.0 -
We had out weigh-in, measurements and skinfold this morning which always eats into our time, so we did a quick but tough WOD. It was:
10 minute AMRAP
15 KB swings 12kg
10 burpees
I got 8 full rounds and 9 extra KB swings.0 -
That's awesome! Today's was hard for me. Starting on the road of muscle-ups! We did:
4 rounds of:
10 hand release push ups
400 m runs
10 pull-ups
10 dips.
That was the newbie WOD. Double the reps for the people who've done this a bit. Took me 20:15....oy. someday, I'll get better at this!0 -
last night was brutal for me as I am still learning how to do some of these things but this is what it was
8 rounds for time
5 Sumo Deadlift High Pulls @ 85/125 lbs ( actual 35lbs)
5 Hang Cleans
5 Split Jerks
*Goal: Don’t put the bar down until the round is completed
14:52
I wish I could do 85lbs, maybe one day I mean I am only 1 month in.0 -
Cleans
3-3-3-3-3-3
Ett: 3 rounds
1 min 6 inch legs holes
30 sec scissors
30 sec in and out
90 seconds plank0 -
6:00am Foundations Class
Warm Up - squats, push ups, reverse sit ups
Strength: establish 1 rep max weight back squat (20lbs, I'm new and still sore from Saturday squat hell)
WOD
12 min AMRAP (as many reps as possible)
6 ring dips - 4 rounds
9 v-ups - 3 rounds, 6 reps
12 weighted lunges 45/25 - 3 rounds0 -
last night was brutal for me as I am still learning how to do some of these things but this is what it was
8 rounds for time
5 Sumo Deadlift High Pulls @ 85/125 lbs ( actual 35lbs)
5 Hang Cleans
5 Split Jerks
*Goal: Don’t put the bar down until the round is completed
14:52
I wish I could do 85lbs, maybe one day I mean I am only 1 month in.
Awesome! I'm only a month in too. We also did sumo dead lift high pulls on Monday. Rx was 55. I only did 42#. What matters is we're out there doing it!0 -
last night was brutal for me as I am still learning how to do some of these things but this is what it was
8 rounds for time
5 Sumo Deadlift High Pulls @ 85/125 lbs ( actual 35lbs)
5 Hang Cleans
5 Split Jerks
*Goal: Don’t put the bar down until the round is completed
14:52
I wish I could do 85lbs, maybe one day I mean I am only 1 month in.
Awesome! I'm only a month in too. We also did sumo dead lift high pulls on Monday. Rx was 55. I only did 42#. What matters is we're out there doing it!
It was the split jerks I was worried about, I have a weak leg and that ish scared me!0 -
EMOM day (all at 75% of max 1rep):
a)DL x6 for 6min.
b)front rack lunge x12 for 6min.
c)push press x6 for 6min.
d) 125m row for 6min.0 -
3 rounds for time of
600m run
10 each arm of one arm KB swings (12kg KB)
100m KB run
20 KB situps
20 KB squats
I think it took me about 13 minutes.0 -
Crossfit rest day,
so 5 mile stagger up and down a hill.
Then some pilates, which seems to be mostly lying down and chatting with one leg in the air a bit.0 -
6/21/2012
WOD
800m Run
30 Wall Balls 20/14#
20 KB Swings 53/35#
10 Ground-to-Overhead 45/25# Plate
400m Run
20 Wall Balls
20 KB Swings
20 Ground-to-Overhead
200m Run
10 Wall Balls
20 KB Swings
30 Ground-to-Overhead0 -
WOD
800row
18 thrusters (25kg)
600row
16 thrusters (25kg)
400row
14 thrusters (25kg)
This was a good one for me, I am a good rower (way better than at running) and a 25kg thruster is pretty light for me, but wow the lactic builds up in your legs going from rowing to thrusters!!0
