What's your WOD today?
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 -
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-Overhead
arggggg wall-balls are probably my least favourite thing in a WOD, well done!!0 -
Friday's at my box, is always "Earn Your Beer"
3 Rounds, AMRAP in 5 minutes of:
-7 Thrusters (95/75)
-7 Strict Pull Ups
-7 Double Unders
-70 Second Rest Between Rounds
Let you know how it goes...I guarantee it will be harder than it looks...0 -
Doh, ignore this.0
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arggggg wall-balls are probably my least favourite thing in a WOD, well done!!
Just think of them as the worlds lightest thrusters.0 -
arggggg wall-balls are probably my least favourite thing in a WOD, well done!!
Just think of them as the worlds lightest thrusters.
Yeah, I like thrusters, so I'll try that
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Took some days off of CF for my Triathlon on Sunday! I can't wait to get back!!
All yall's WODs are making me jealous!!0 -
20min AMRAP
30 d/u
10 x 30kg G2OH
10 x pushups
10 x 30kg front squat
10 x situps
10 x 16kg kb swing
I got 4 full rounds and 8 double unders of the 5th round, happy with that. This is one of those workouts where if the double unders aren't coming together, you will suck. Luckily mine were pretty ok this morning.0 -
Where do you get your WOD from?
Could you be mindful to tell me what is RM is?
Thanks,
Eric0 -
WOD:
Front Squat- Work to a heavy set of 2
then…
5 Rounds of:
6 Overhead Squats
3 Muscle-ups
*10 minute Cap
This was yesterday's. Didn't go today.
I can't do muscle ups so he had me do 6 pull-ups and 6 bench dips to = the muscle ups
Feeling it today.0 -
Todays was an absolute lung buster
1.6km run
150 double unders
50 burpees
800m run
100 double unders
35 burpees
400m run
50 double unders
20 burpess
It took me about 45minutes, my DUs were pretty good for the first 150, but in the subsequent rounds totally went to *kitten*... also I HATE RUNNING!!!0
