Wod

[Alta]

Took a few weeks off. Had to travel, and took the kidlets to Disneyland.

Did this simple one today

30-20-10
Single arm thruster (30lb)
24kg Sumo deadlift high pull

Total sprint, all out work. Did it in 3:40 and then keeled over for about 10 minutes as the lactic buildup in my legs just about killed me.

Looking forward to the 12 WODS of Christmas tomorrow!! No idea what the movements are but this is always my favorite day of workouts.

[crkr01]

12 days of Christmas wod today

100m run x 12

2 x HSPU x 11

3 x STOH (70/50kg) x 10

4 x Cleans (70/50kg) x 9

5 x Burpees x 8

6 x Toes to bar x 7

7 x HR push ups x 6

8 x Box Jumps (24/20”) x5

9 x Deadlifts (70/50kg) x 4

10 x Wall Balls 12/9kg x 3

11 x KB Swings (32/24kg) x 2

12 x pull ups / 12 push ups x 1

total time 37 min

[Bertuzzi]

12 days of Christmas wod today

100m run x 12

2 x HSPU x 11

3 x STOH (70/50kg) x 10

4 x Cleans (70/50kg) x 9

5 x Burpees x 8

6 x Toes to bar x 7

7 x HR push ups x 6

8 x Box Jumps (24/20”) x5

9 x Deadlifts (70/50kg) x 4

10 x Wall Balls 12/9kg x 3

11 x KB Swings (32/24kg) x 2

12 x pull ups / 12 push ups x 1

total time 37 min

I like this.... Definitely not a beginners Workout

[tarmyg]

12 days of Christmas wod today

100m run x 12

2 x HSPU x 11

3 x STOH (70/50kg) x 10

4 x Cleans (70/50kg) x 9

5 x Burpees x 8

6 x Toes to bar x 7

7 x HR push ups x 6

8 x Box Jumps (24/20”) x5

9 x Deadlifts (70/50kg) x 4

10 x Wall Balls 12/9kg x 3

11 x KB Swings (32/24kg) x 2

12 x pull ups / 12 push ups x 1

total time 37 min

Whoa! Hardcore!

[crkr01]

going to try this - in the week and post score but will have to change the thrusters to 1 front squat and one push up = 1 thruster - what weight did you do for the thrusters ?

[crkr01]

today was an open gym session so decided to do a rebound Chipper on my own - I named it

Mince Pie Crusher

5 front squats 50kg
10 power cleans 50kg
15 wall balls 7kg
20 box jumps 24"
25 deadlifts 50kg
30 ab mat sit ups
35 toes to bar
40 push ups
45 air squats

50 pull ups

45 air squats
40 push ups
35 toes to bar
30 ab mat sit ups
25 deadlifts 50kg
20 box jumps 24"
15 wall balls 7kg
10 power cleans 50kg
5 front squats 50kg

total time 36 minutes

[crkr01]

I like this.... Definitely not a beginners Workout

we do this one every year at Christmas - just remember the weights and times for next year

[crkr01]

Took a few weeks off. Had to travel, and took the kidlets to Disneyland.

Did this simple one today

30-20-10
Single arm thruster (30lb)
24kg Sumo deadlift high pull

Total sprint, all out work. Did it in 3:40 and then keeled over for about 10 minutes as the lactic buildup in my legs just about killed me.

Looking forward to the 12 WODS of Christmas tomorrow!! No idea what the movements are but this is always my favorite day of workouts.

I posted my 12 days of xmas wod above - what did you have ?

[Bertuzzi]

going to try this - in the week and post score but will have to change the thrusters to 1 front squat and one push up = 1 thruster - what weight did you do for the thrusters ?

Who are you asking this question to?

[crkr01]

Who are you asking this question to?

it was you sorry forgot the quote - I see the weight now I forgot its in lbs it was the last workout on page I think you scored 113 - like that wod will do this week

[Alta]

12 Days of Christmas
1 Rope Climb
2 Deadlifts 225/135
3 Strict Pull-ups
4 Single Arm KB thrusters an arm 24/16
5 Burpees
6 Box Jumps
7 KB Swings 24/16
8 T2B
9 Ring Rows
10 Push-ups
11 Hollow Rocks
12 Tuck Jumps

[Alta]

"Nate" today which sucks. I can't do HSPU without falling on my head, and I have a messed up shoulder so no muscle ups. Time for a day off I think.....!

[Bertuzzi]

it was you sorry forgot the quote - I see the weight now I forgot its in lbs it was the last workout on page I think you scored 113 - like that wod will do this week

let me know how you do... I should have done better, there are guys I usually beat that finished at 135 and 140.... I put in a sad effort.

[Bertuzzi]

5 Rounds for time.

40 Double Unders

20 Sit ups

10 Dumbbell Snatches @ 70lbs (switch hands each rep - free hand/arm not allowed to touch your body during the lift)

[Alta]

^^^^^

I like the looks of that one. Might need to try it this week sometime!

[crkr01]

Today was

30pull ups

400m run

21 thrusters 42.5/30kg

400m run

21 thrusters

400m run

30 pull ups

did enjoy this just not the running

[Alta]

5 Rounds for time.

40 Double Unders

20 Sit ups

10 Dumbbell Snatches @ 70lbs (switch hands each rep - free hand/arm not allowed to touch your body during the lift)

Did this at open gym today. 15:45

Definitely harder than I thought. First round was 90 seconds, and I completely imploded by round 3. Round 5 it was sets of 15 double unders to 40, 2 sets of 10 sit ups, and a PAINFUL set of 10 snatches.

I can seriously feel the lack of exercise I have been doing the last 3 weeks!

[Alta]

A) Work to a challenging 3 rep OHS
B) 10 Min EMOM
8 T2B
8 KBS 24/16
8 WB 20/14

Might get in and do some bench press beforehand. It's about time to start hitting the beach workouts in addition to regular programming

[Bertuzzi]

Light one today....

5 rounds for time

200m Row

10 kettlebell swings @ 24kg

5 Toes to bar

[kapper]

Just tried another workout.. Hoping this is classified as crossfit

For time
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5BW) 135kg
Bench (BW) 92.5kg
Hanging leg raises

19min 58secs

Was rooted but felt good

[Alta]

A) Advanced: 30 MU for time
Intermediate: 10 Min MU transition work
Beginner: 10 Min EMOM
1st: 5-10 Pull-ups
2nd: 5-10 Dips
B ) 5 Rounds – Resting 1:1 – Mixing order of rounds each time
10 Cal Row
10 Burpees
10 Box Jumps 24/20
10 KBS 24/16
50 DU

[Alta]

Just tried another workout.. Hoping this is classified as crossfit

For time
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5BW) 135kg
Bench (BW) 92.5kg
Hanging leg raises

19min 58secs

Was rooted but felt good

I would have a go at some of the WODS posted in here that don't have any olympic lifts or complex movements (or scale them if you don't have experience doing them).

If you have questions on the terminology or the movement post it up! I'm sure people in here can explain it.

[Alta]

Last minute WOD change due to class size

Partner WOD, teams of 2

100 Box Jumps 24"
100 Wall Balls 20kg
100 Kettle Bell 24kg
100 Double unders
100 push press 95lbs
100 burpees
100meter partner carry

20:35 Total

That was a killer. Burpees sucked, and I was TOTALLY gassed by the time we got to partner carry.

[Bertuzzi]

Light Work today again....

12 min AMRAP

12 Pull ups

12 Burpees

[tarmyg]

Strenght
Front squat 8-6-4-2-2

Wod EMOM
100 sprint
2 rope climbs

[Alta]

Didn't post yesterday
1500m row
600m farmer carry 32kg
150 DU

That was kind of a waste of time. I don't even think I broke a sweat......woulda liked to double everything or make it a 30 minute AMRAP or something. I'm really not liking the new programming now that the head coach is gone

Today:


A) 12 min EMOM
3 Touch and go Power clean to push Jerks
Add weight every 3 Min
B) Open Test
10 Min AMRAP
5 Shoulder to OH 135/95
10 Deadlifts
15 Box jumps

[Bertuzzi]

I have missed a few days of posting on here....

Saturday - Benchmark Day

ANNIE

50 sit ups
50 Double unders (DU)
40 Sit ups
40 DU
30 sit ups
30 DU
20 Sit ups
20 DU
10 sit ups
10 DU

For time.

---------------------------------------

Sunday - Benchmark Day

DIANE

21 Deadlifts @ 225lbs
21 Hand Stand push ups

15 Deadlifts @ 225lbs
15 Hand Stand push ups

9 Deadlifts @ 225lbs
9 Hand Stand push ups

For time

[Alta]

Annie is definitely one of my favs. I can do double-unders, and with long arms I can crank out sit ups. It helps with my morale when I get ass-kicked by 99% of the other benchmarks...

Did this today, it was TERRIBLE:

First 10 minutes
Minute 1: 10 burpees (or 45 seconds of work)
Minute 2: 30 DU (or 45s)
Minute 3: 10 burpees (or 45s)
Minute 4: 30 DU (or 45s)
etc up to 10 minutes, THEN

Increase by 1 burpee every minute, and to 40 Double unders (total) to 20 minutes

Minute 10-20 looked like:
Minute 11: 11 burpees (or 45s)
minute 12: 40 DU (or 45s)
Minute 13: 13 burpees (or 45s etc)
minute 14: 40 DU
minute 15: 15 burpees
etc

Record level you got to from minute 10 on, and once you fail stick to "as many as possible" until 20 minutes

Made it to 13 and died

[Bertuzzi]

Wednesday

10 Rounds For Time

10 Dumbbell Snatches @ 70lb
10 Burpees

This was brutal


Then just because we didn't feel enough pain....

Today (Thrusday)

10 to 1

Shoulder to over head @ 155lbs

&

Over the bar burpees

[Alta]

2 days ago:

1:1 rest to work ratio

5 rounds, rest=each round time

10 over the box burpees 24"
10 kettlebell thrusters 24kg
10 toe to ring
10 cleans 135lb

Yesterday was Diane

Today we are doing Row'd Royalty rowing comp workout #1, 2000m row for time

Row'd Royalty Competition

[Bertuzzi]

2 days ago:

1:1 rest to work ratio

5 rounds, rest=each round time

10 over the box burpees 24"
10 kettlebell thrusters 24kg
10 toe to ring
10 cleans 135lb

Yesterday was Diane

Today we are doing Row'd Royalty rowing comp workout #1, 2000m row for time

Row'd Royalty Competition

What's your 2000 m time?

My best is 7:12, but I really wanna get under 7

I'm gonna do a 3000 m time and a 5000 m time this month.

[Alta]

7:07. Sub 6 is doable, but it will take a good pace and plan. I went too hard from 500-1500 and had NOTHING left for the last 500.

Top scores so far are 6:30.....I won't be surprised to see the winner around 6 flat

[Bertuzzi]

Sorry, I've lazy lately posting the Metcons.

Every year my cousin does a "Hero" Workout on his bday, this is what we did today

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (24kg) <---- suppose to be 32kg but we don't have 32kg kettlebells
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

We did a few modifications to the workout, like rowing instead of running (it's -13 c outside today) 3 guys ran, 4 of us rowed.

It was a good workout....

[Alta]

Fight gone bad

3 rounds, 60 seconds per round:

Wall Balls 20lb
Box Jump 20"
Sumo deadlift high pull 75lb
overhead press 75lb
Row for cals
60 second rest

That's a brutal workout.

[Bertuzzi]

Fight gone bad

3 rounds, 60 seconds per round:

Wall Balls 20lb
Box Jump 20"
Sumo deadlift high pull 75lb
overhead press 75lb
Row for cals
60 second rest

That's a brutal workout.

I like fight gone bad.... Like it as much as you can like something that kills you

[Alta]

Yeah it's definitely one of those WODS that you need to strategize properly. I try to keep the rounds consistent, no matter what the time is.

I try to hit:
25 WB
20BJ
25 SDHP
25 OHP
15 Cal row

Round one I usually have around 30 seconds per exercise of extra rest. By round 3 I'm pretty much fried.

Crazy to think Fronning hits 500 on that WOD. Anything over 300 is impressive, over 400 is elite, 500 is RIDICULOUS.

[Alta]

This could get ugly......

With Running Clock:

@ 0:00
4 Rounds for Time:
2 Rope Climb
5 Front Squat @185/123

@15:00
5 Rounds for Time:
10 DB snatches @50lbs/30lbs (alternating arms)
10 Box Jumps @30”/24’’

@30:00
6 Rounds for Time:
Row 250m
10 burpees
*3 different times

Those front squats are going to be NASTY.

[Alta]

Chipper day!!

100D/U
20 pull ups
20 DB Thrusters 35#
20T2B
20 Burpee Box jump 20"
20 Power Snatch 75#
20 Box Jumps 20"
20 T2B
40 Air Squats
20 Pull ups
100 Double Unders

I really liked that one.

[Bertuzzi]

This could get ugly......

With Running Clock:

@ 0:00
4 Rounds for Time:
2 Rope Climb
5 Front Squat @185/123

@15:00
5 Rounds for Time:
10 DB snatches @50lbs/30lbs (alternating arms)
10 Box Jumps @30”/24’’

@30:00
6 Rounds for Time:
Row 250m
10 burpees
*3 different times

Those front squats are going to be NASTY.

I'm gonna do this workout, possibly on Sunday... Questions though....

If I complete the 4 rounds at the in lets say 8 minutes, I assume I rest until the 15 min mark?

I assume on the Front squat you were cleaning it off the floor?

What did you mean at the bottom of the workout when you wrote *3 different times??

How do you score the workout?

[Alta]

Yes. Once you complete round 1 you rest until 15 mins, then begin round 2. Complete round 2, rest util 30 mins, do round 3.

FS were off the floor.

There are 3 different times for your score. Eg:

Round 1: 8:00 total
Round 2: 8:00 total
Round 3: 8:00 total

Add round times up for total score (in this case 24 mins)