Wod

[tarmyg]

Please post the WOD of your gym here, here is mine from Thursday:

WOD - 11/19/2015

Strength Squats
8x3 Squats, work weight upwards

AMRAP
10 pull-ups
30 double unders or 60 single
10 burpees

[tarmyg]

WOD - 11/24/2015


Strength Bench
8x3 Bench, work weight upwards


FOR TIME
2x5 Rope Climbs
2x30 Full Situps
2x10 Suicides

[RaginCajun]

Nice workout!

I plan on doing some of these next week!

[tarmyg]

MAX TEST

Running
3000m


Rowing machine
3000m


Burpees
100reps

Goal: >30min

Todays time: 43min

[Alta]

9 Min EMOM – Squat Clean + Hang Squat Clean + Split Jerk, increase every 3 mins have weights ready.

5 minute rest, THEN

2 Rounds

1 min Front Squats (115/73) – then 1 min rest
1 min Double Unders – then 1 min rest
Burpee Box Jumps 24" – then 1 min rest
Power Clean & Jerk (115/73) – then 1 min rest
V-sits – then 1 min rest
Bar Facing Burpees – then 1 min rest.

302 total reps. Thank god I can do double unders, that was half my score!

[Bertuzzi]

It's very interesting to see how some of these other gyms program. I will start posting my Metcons in here.... Monday was Benchmark day we did Karen and today was Weightlifting day, and I did a small little metcon just cleans and lunges.... nothing crazy.

[Bertuzzi]

A light metcon last night...

5 Rounds for Time

9 Deadlifts @ 135lbs
6 Cleans @ 135lbs
3 Shoulder to overhead @ 135lbs

[RaginCajun]

A light metcon last night...

5 Rounds for Time

9 Deadlifts @ 135lbs
6 Cleans @ 135lbs
3 Shoulder to overhead @ 135lbs

glad to see you back around Berti!!!

[Bertuzzi]

glad to see you back around Berti!!!

Thanks, It's good to be back...

[Alta]

50 Box Jumps 20"
50 KB Swings 24Kg
40 Pull ups
40 push ups
30 power cleans 115lbs
30 shoulder to overhead 115lb
20 burpees
20 cal row
10 thrusters 115lb
10 power snatch 115

20:30 total time.

That was brutal. My muscle snatch was more like a snatch press....I was totally wasted at the end.

Right before we start my coach says "break up the pull ups, 5 sets of 8. Don't be a bitch on the push ups, just do them". lol. Gotta love crazy Ukranians.

[Bertuzzi]

50 Box Jumps 20"
50 KB Swings 24Kg
40 Pull ups
40 push ups
30 power cleans 115lbs
30 shoulder to overhead 115lb
20 burpees
20 cal row
10 thrusters 115lb
10 power snatch 115

20:30 total time.

That was brutal. My muscle snatch was more like a snatch press....I was totally wasted at the end.

Right before we start my coach says "break up the pull ups, 5 sets of 8. Don't be a bitch on the push ups, just do them". lol. Gotta love crazy Ukranians.

I like this workout.... looks like fun, and by fun I mean, it looks like fun until I get 3 minutes into it

[Alta]

haha yeah. The cleans were right about when I started asking myself WTF I was thinking choosing it over a row/deadlift combo. I looked like a half dead salmon trying to get through the burpees, and saw jesus on the PS.

The 6 pints I had last night probably didn't help too much either......

[Bertuzzi]

haha yeah. The cleans were right about when I started asking myself WTF I was thinking choosing it over a row/deadlift combo. I looked like a half dead salmon trying to get through the burpees, and saw jesus on the PS.

The 6 pints I had last night probably didn't help too much either......

Yah... I eat pizza 6 nights a week and everyday at the gym half way through the Metcon I am cursing pizza.... Everyone at my gym knows I love pizza.... This is why I can't lean out even going 5 days a week...

[Alta]

1. Snatch Grip Push Jerk – from behind the neck 3-2-2-1-1, – Increasing Weight
2. Snatch Balance 3-2-2-1-1, – Increasing Weight
3. Overhead Squat 3-2-2-1-1, – Increasing Weight

8 Min AMRAP: 20 Double Unders then 1 Rope Climb

We have a new programmer, and I don't really like what they are doing. I'm fine with the DU's and rope climbs, it's the behind the neck loading/unloading I don't like.

[Bertuzzi]

Behind the neck push jerk sucks, but I like doing it.... He must be an olympic lifter, I've seen that programmed in a lot of Oly lift programs.

Not a fan of that AMRAP at all... I would like to see another movement included in that AMRAP.... you can do 20 DU's in like 10 to 30 seconds depending on how good you are, then a rope climb at least for me is quick being 6'1. My first round would be done in like 25 seconds LOL....

[tarmyg]

Back Squats, work up to 1rm.

wod
8,6,4,2 one arm kettlebell swings
50 double-under's

[Bertuzzi]

4 Rounds For Time:

1 Muscle Up
2 Hand Stand Push ups
3 Pull ups
4 Air Squats

Double each round every time....

So....

2
4
6
8

Then...

4
8
12
16

last round which was hell

8
16
24
32

[tarmyg]

4 Rounds For Time:

1 Muscle Up
2 Hand Stand Push ups
3 Pull ups
4 Air Squats

Double each round every time....

So....

2
4
6
8

Then...

4
8
12
16

last round which was hell

8
16
24
32

LOVE this one, going to use it this week.

[Bertuzzi]

LOVE this one, going to use it this week.

Ya, it was a good one... Most of the Metcons at our Gym are pretty good... the owner is a good programmer

[Bertuzzi]

20 Min AMRAP

15 Wall Balls
15 Box Jumps @ 24"
30 Double unders

I didn't do this today because it's a rest day

[Bertuzzi]

18 Min Amrap

6 Thrusters @ 135 lbs
6 Box Jumps @ 30"
6 Chest to bar pull ups

I really enjoyed this one

[Bertuzzi]

Benchmark Day...

100 Double Unders for time

[Bertuzzi]

Weightlifting Day....

Behind the neck Jerk

3 reps @ 55%
3 @ 65%
3 @ 75%
2 @ 85%
2 @ 95%

5 Min AMRAP

4 Jerks
20 Burpees

[Billegitimate]

Benchmark Day...

100 Double Unders for time

47 seconds. Best in a minute ever was 133. Nearly won a free jump rope at the games with that performance. Guy that beat me was 20 years younger. Grr.

[Bertuzzi]

47 seconds. Best in a minute ever was 133. Nearly won a free jump rope at the games with that performance. Guy that beat me was 20 years younger. Grr.

The fastest guy in our gym can do it in 46 seconds... it's my cousin, so I never hear the end of it.... I am terrible at DU's This time, it took me 2:15 LOL

[tarmyg]

3, 3, 3, 3, 3 Back Squat @ 75% 1RM
Push 20" Box with 40kg on top for 20m after each finished set

wod
1km run
20 Burpees
200 Single Unders
20 Burpees

[Bertuzzi]

3 rounds for time

32 Double Unders

16 Box Jumps @ 24"

8 Muscle Ups

[Bertuzzi]

15 Min AMRAP

20 Kettlebell swings @ 24kg

10 Chest to bar Pull ups

5 Hand Stand Push ups

[Bertuzzi]

Benchmark Day....

100 Kettlebell Snatches @ 24kg

Here are the rules....

5 minute time cap.
You can't let the kettlebell touch the ground.
You can only switch hands once during the 100 reps.



No one at our our gym has successfully completed this yet.... the closest anyone ever got was 98 reps with about 6 seconds to go and he lost his grip and it hit the ground.

[tarmyg]

Benchmark Day....

100 Kettlebell Snatches @ 24kg

Here are the rules....

5 minute time cap.
You can't let the kettlebell touch the ground.
You can only switch hands once during the 100 reps.



No one at our our gym has successfully completed this yet.... the closest anyone ever got was 98 reps with about 6 seconds to go and he lost his grip and it hit the ground.

I'll let you know on Saturday how I did on this one because I am 100% going to try it, if I make it to 50 I'll be happy.

[Bertuzzi]

I'll let you know on Saturday how I did on this one because I am 100% going to try it, if I make it to 50 I'll be happy.

The last time I did it, I got to 59.... today I dropped it at 50.... I was disappointed, My shoulders are sore and inflamed this week but I still thought I could hit 70 before I dropped it. Not my best performance today.

Let me know how you do.

[Bertuzzi]

Weightlifting Day...

Test for 1 Rep Max Snatch.

[Bertuzzi]

My cousin had a heart attack and went into renal failure while doing crossfit....Only 50% kidney function left...He's predicted to be on dialysis within 5 years or sooner...You'll want to Check our Ronnie's book, "Functional Training with a Fork" before doing crossfit..

It was Crossfit's fault that your cousin had a heart attack??

[tarmyg]

My cousin had a heart attack and went into renal failure while doing crossfit....Only 50% kidney function left...He's predicted to be on dialysis within 5 years or sooner...You'll want to Check our Ronnie's book, "Functional Training with a Fork" before doing crossfit..

This is the most bizarre statement I have read in a long time. This is also a WoD thread, feel free to trash CF in your own thread with completely unsubstantiated BS there.

[tarmyg]

The last time I did it, I got to 59.... today I dropped it at 50.... I was disappointed, My shoulders are sore and inflamed this week but I still thought I could hit 70 before I dropped it. Not my best performance today.

Let me know how you do.

All about honesty here :-) There was no way in hell I would be able to do this with a 24kg KB. I tried 20kg, 16kg and decided to settle on a 12kg (Yeah, I know, let laughter start now) and I finished that in 3min 20sec. I'll perfect my technique and then move up from there. I feel humble today!

[RaginCajun]

My cousin had a heart attack and went into renal failure while doing crossfit....Only 50% kidney function left...He's predicted to be on dialysis within 5 years or sooner...You'll want to Check our Ronnie's book, "Functional Training with a Fork" before doing crossfit..

You posted something about this in every single forum spot on this site

Hmmmmmmmmmmmmmm

[Bertuzzi]

All about honesty here :-) There was no way in hell I would be able to do this with a 24kg KB. I tried 20kg, 16kg and decided to settle on a 12kg (Yeah, I know, let laughter start now) and I finished that in 3min 20sec. I'll perfect my technique and then move up from there. I feel humble today!

LOL.... yah, you gotta loves those humbling workouts.... Just when you start thinking you're good, you run into one

[Bertuzzi]

You posted something about this in every single forum spot on this site

Hmmmmmmmmmmmmmm

He's a donkey troll who needs to be banned

[Bertuzzi]

This is a humbling workout....

20 Minute AMRAP

FRAN with EMOM 3 Burpees

So, what that means is....

21 Thrusters @ 95lbs

21 Pull Ups

15 Thrusters @ 95lbs

15 Pull Ups

9 Thrusters @ 95lbs

9 Pull Ups

That is Called FRAN in crossfit. Now to make this more of a challenge.... Every minute on the minute you have to stop what you're doing and do 3 burpees. You can't go back to the workout until you finish the 3 burpees.

Traditionally when you finish FRAN after the 9 pull ups, you are done. In this workout because it is a 20 minute AMRAP you have to keep going, so when you finish the 9 pull ups, you start back at the 21 thrusters and continue back down the FRAN ladder, meanwhile ever minute on the minute you have to do 3 burpees.... make sense??

Now to score your workout, you count the reps from thrusters and pull ups only. The burpees do not count towards your score.

One full round is 90 reps. 21 thrusters, 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups = 90

If you score 180 or higher you did really well!

I was humbled on this one and only scored 113.

Best score in our gym..... 261! Only 9 reps short of 3 full rounds, just incredible!

[Bertuzzi]

Weightlifting Day....

One Rep max Clean & Jerk

Me and 2 other guys did a Metcon after for fun....

10 Min AMRAP (As many reps as possible)

30 Wall balls @ 20lb
20 Cal Row
10 Deadlifts @ 225lb

I quite enjoyed this Metcon