Crossfit

#876
#876
Yeah I was laughing at the people mocking that workout. Not the most creative but absolutely miserable, which is a good thing. I loved watching people crank out 17-20 the first minute and gassing out.
 
#878
#878
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 3 Rounds for Time

"Badger"

a) Front Squat (115#) x 30
b) Ring Pull Ups x 30
c) Run 800M

My Time = 36 minutes

* Post Workout

10 minutes of stretching
 
#879
#879
TEX_VOLFAN said:
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - (Rest 30 seconds between each exercise. Score will be total reps throughout the 10 exercises)

a) Front Squats (115#) - 1 minute = 14 reps
b) Sit Ups - 1 minute = 26 reps
c) Row - 1 minute = 15 calories
d) Deadlifts (135#) - 1 minute = 20 reps
e) KB Swings (45#) - 1 minute = 25 reps
f) Burpees - 1 minute = 12 reps
g) Walking Lunges (w/ 25# plate) - 1 minute = 17 reps
h) Back Squats (115#) - 1 minute = 11 reps
i) Lateral Jumps (Over deadlift bar) - 1 minute = 13
j) Front Squats (115#) - 1 minute = 8 reps

My score = 161 reps

* Post Work

10 minutes of stretching
Click to expand...

I puked after this one btw. Great workout.
 
#882
#882
WOD 12.2. Orthopedists are salivating with the guarantee of increased revenues.

“Open WOD 12.2″
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible


Going to be a ton of torn cuffs and labrums as a result of this kind of silliness. Big thumbs down to this programming.
 
#883
#883
HSVol said:
WOD 12.2. Orthopedists are salivating with the guarantee of increased revenues.

“Open WOD 12.2″
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible


Going to be a ton of torn cuffs and labrums as a result of this kind of silliness. Big thumbs down to this programming.
Click to expand...

100 plus reps of an Olympic movement for time is asking for an injury.
 
#884
#884
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - Tabata (8 rounds of each exercise. 20 seconds on, 10 seconds off. 1 minute break between each exercise.) Add the lowest rep of each round for combined score.

a) Sit Ups -Lowest rep = 9
b) Lateral jump over bar* = 8
c) Ring Pull Ups = 6
d) Deadlifts (155#) = 5

Total Score = 28

(* over and back = 1)

* Post Work Out

10 minutes of stretching
 
#886
#886
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10
5 minutes of rowing

* WOD - 25 minute time limit

4 Rounds

a) Bench Dips x 10
b) Back Squats (135#) x 5
a) Bench Dips x 10
b) Back Squats (135#) x 5
c) GHD Sit Ups x 10
d) Front Squats (135#) x 5
c) GHD Sit Ups x 10
d) Front Squats (135#) x 5

Finished in 23:10

* Post Workout

10 minutes of stretching
 
#887
#887
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 10 minutes

a) Back Squats (95#) x 30
a) Back Squats (135#) x 30
a) Back Squats (155#) x 30 - (Finished 20 when time ran out)

5 minute break


10 minutes

b) Lateral Jumps (over barbell) x 30
c) Russian KB raises (45#) x 15
(Finished 4 rounds + 20 Lateral Jumps)

Score = total reps done combined

My Score = 280 reps

* Post Workout

10 min of stretching
 
#888
#888
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 5 Rounds (20 min time limit)

a) Back Squat (135#) x 5
b) Deadlifts (135#) x 10
c) Ring Pull Ups x 15
d) Squats x 20

My time = 15:50

* Post Workout

10 min of stretching
 
#889
#889
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 20 min AMRAP

a) Front Squats (115#) x 10
b) Sit Ups x 20
c) Box Jumps (18") x 30

Finished with 5 rounds

* Post Workout

10 min of stretching
 
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#890
#890
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 4 Rounds for Time

"Klepto"

a) Box Jumps (24") x 27
b) Burpees x 20
c) Back Squats (155#) x 11

My Time = 22:03

* Post Workout

10 min of stretching
 
#891
#891
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - 10 Rounds for Time

a) Bench Dips x 10
b) Sit Ups x 10
c) Kettle Bell Raises (45#) x 15

My Time = 17:30

* Post Workout

10 minutes of stretching
 
#892
#892
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - For Time

"Abbate"

a) Run 1 mile
b) Back Squats (185#) x 21
c) Run 800M
d) Back Squats (185#) x 21
e) Run 1 mile

My time = 32:39

* Post Workout

10 minutes of stretching
 
#893
#893
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 15 minute AMRAP

a) Deadlifts (225#) x 15
b) Lateral Jumps over bar x 50

Finished with 3 rounds + 15 DL's & 35 LJ's

* Post Workout

10 minutes of stretching
 
#894
#894
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - Total Reps = score

- 5 Minute AMRAP (Finished 3 rounds = 30 reps)
a) Front Squats (155#) x 5
b) Back Squats (155#) x 5

- Rest 3 minutes

- 5 Minute AMRAP (Finished 6rds + 5 = 95 reps)
c) Ring Pull Ups x 5
d) Kettle Bell Swings (45#) x 10

- Rest 3 minutes

- 5 Minute AMRAP (Finished 4rds + 6 = 78 reps)
e) Walking Lunges x 15
f) Kettle Bell ground to overhead (45#) (left arm only) x 3

- Rest 3 minutes

- 5 Minutes AMRAP (Finished 54 reps)
g) Burpees

Total Reps completed = 257

* Post Workout

10 minutes of stretching
 
#897
#897
TEX_VOLFAN said:
That's 30 clean and Jerks for time, right?
Click to expand...

10-9-8-7-6-5-4-3-2-1

1.5 x body weight Deadlift

1.0 x body weight Bench Press

0.75 x body weight Clean

Body weight 200

DL=300
BP=200
PC=150

Finished in 15:48, but will pay the price for awhile. DLs and Cleans kill. BP all unbroken.
 
#900
#900
* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 12 minutes AMRAP ( Finished 4 rounds)

a) Squats with 20# Med ball x 20
b) Box Jumps (32") x 15
c) Ring Pull Ups x 10

- Rest 3 minutes

In 5 minutes - (Finished 100 in 4:04)

d) Complete 100 kettle bell swings (45#) - For every rep not completed do 1 burpee.

* Post Workout

10 minutes of stretching
 
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