Crossfit

[TEX_VOLFAN]

* 15 Rounds

Power Cleans (115#) x 2 every 30 seconds

* WOD

"Grace"

- Clean and Jerks (115#) x 30
(10 minute limit)

At 10 minutes:

"Diane"

- Deadlifts (225#) - 21, 15, 9
- Bench Dips (mod.) - 21, 15, 9

Finished Grace in 5:15
Finished Diane in 7:17

 

[crazyguy]

diane is one of my favorites. We do ring dips though.

 

[TEX_VOLFAN]

Why do you do RD's and not HSPU's?

 

[TEX_VOLFAN]

"Elizabeth" is Cleans and RD's.

 

[TEX_VOLFAN]

* 15 Rounds*

Front Squats (115#) x 2 every 30 seconds

* WOD

5 minute AMRAP:
Burpees - 4,
Ring Pull Ups - 6,
Squats - 8,

3 minute break,

5 minute AMRAP:
Burpees - 5,

Ring Pull Ups - 7,
Squats - 9,

3 minute break,

5 minute AMRAP:
Burpees - 6,
Ring Pull Ups - 8,
Squats - 10,

Total Rounds - (6, 5, 3) = 14 Rounds

 

[TEX_VOLFAN]

* WOD - 5 Rounds For Time

- Thrusters (35# Dumbells) x 10
- Sit Ups x 10
- Dumbell Raises (50#) x 10
- Walking Lunges x 10

Time 14:14
(Missed my class at Crossfit today, so I made this one up on my own)

 

[TEX_VOLFAN]

*WOD - 30 minute limit

10 Rounds

- Split Jerks (135#) x 3
- Get Ups x 6
- KB Swings (50#) x 9
- Box Jumps (24") x 12

Finished 9 Rds + 3 SP's + 6 GU's + 9 KBS's in 30 minutes. Almost made it!!!

 

[crazyguy]

Why do you do RD's and not HSPU's?

you're right. My bad.

 

[crazyguy]

I never posted my Qualifying WOD this week. It was Overhead Lunges (in a box) and KB swings. 21-15-9 low weight. #65 and #44. I finished in 3:15 with 4 no reps. Good enough for 7th overall for the week, and I moved from 5th to 2nd in the competition in my gym. 3 more qualifiers. This week is chipper.

 

[TEX_VOLFAN]

* Death by Power Cleans (135#) - 10 minutes
(1 first minute, 2 second min, etc. all the way to 10 minutes)


* WOD - 15 minutes AMRAP

- Power Cleans (135#) x 2
- Bench Dips x 5
- Lateral Jumps x 8

Finished with 14 rds + 2

 

[TEX_VOLFAN]

Congrats CG. What exactly is "In a box" mean? And did you have to go down in weight on the KB swings during the WOD?

 

[TEX_VOLFAN]

* Clean and thruster (105#) - 15 rds

(1 Rep every 30 seconds)


* WOD - Ladders
AMRAP - 8 minutes (Going up)

- Thrusters (105#) - 1,2,3....
- Ring Pull Ups - 2,4,6.....

(5 minute rest)

I finished 6 rounds after 8 minutes

(For time - Going down)

- Thrusters (105#) - 6,5,4,3,2,1
- Ring Pull Ups - 12,10,8,6,4,2

I finished going down the ladder in 7:18

 

[TEX_VOLFAN]

Doing box jumps!


DSC_0024 | Flickr - Photo Sharing!

 

[TEX_VOLFAN]

* WOD - 5 Rounds AMRAP

- Burpees - 1 minute
- Rest 1 minute
- KB Raises (50#) - 1 minute
- Rest 1 minute

Total Reps = 192

 

[PapaBurgundy]

I'm doing a competition Saturday and they just posted the WODs, thought I'd let you guys know what they are:

WOD #1
AMRAP in 10min of
5 Clean and Jerks (65%/75% of BW within 2.2 lbs) my weight will be 140#
10 Pull Ups


WOD #2 + 1 Mile Time Trial
21-15-9
Deadlift (1/1.5 BW with in 2.2lbs) my weight will be 280#
Ring Dips
can rest up to 30 sec then run mile

Individual Floater WOD
1RM Back Squat

Finals Individual WOD- top 6 individuals make it here (27 total)
1k row
1 snatch (70%/90%), 2 one sided bar burpees
1 snatch, 4 burpees my weight will be 170# - this is gonna be ROUGH.
1 snatch , 6 burpees
1 snatch, 8 burpees
1 snatch, 10 burpees
1 snatch, 8 burpees
1 snatch, 6 burpees
1 snatch, 4 burpees
1 snatch, 2 burpees
-16min time cut off

I think I can do well. Hoping for top 10.

 

[TEX_VOLFAN]

Looks rough!

 

[TEX_VOLFAN]

* Deadlifts (225#/245#) - 15 rounds

(1 Rep every 30 sec.)


*WOD - 20 minutes AMRAP

- Deadlifts (245#) x 3
- Bench Dips x 6
- Toes-2- Bar x 9
- Squats x 12

Finished with 9 rounds

 

[PapaBurgundy]

Finished 11th overall out of 30 competitors on Saturday. The clean and jerk workout was a lot harder than I had expected. I didn't pace very well and ended up 1 pullup shy of 7 full rounds which was pretty weak and put me at 21st overall in that workout. My back squat is pretty weak but I pr'ed at 315#, there were a couple of guys weighing in around 170 that put up 405 so that hurt me too. The 2nd WOD I did really well (21-15-9, of 280# dl and rd) finished in 4:10. There was a 30 sec rest then 1 mile time trial, that was brutal, finished the mile in 7:13. The official results haven't been posted yet but preliminary I finished around 11th. I'll post something when they are finalized. Great experience, can't wait to compete again.

 

[TEX_VOLFAN]

Way to go Papa, very nice.

 

[TEX_VOLFAN]

*WOD - HCCF Benchmark #1


On the odd minutes (0-1,2-3,etc.)
a) Squat Cleans (135#) – 3
b) Ring Pull-ups – 10


On the even minutes (1-2,3-4,etc.)
c) Deadlifts (135) – 5
d) Burpees – 5

For Max Score

Finished with 135 reps

 

[PapaBurgundy]

Anyone ever try any of the Outlaw programming? (The Outlaw Way) Just curious, I like their programming and they produce ridiculous results.

The main draw back I've seen is that the programming follows the Games schedule, meaning its tapers just after the games and scales back before the games so if you try to jump in, in the middle of the prgramming the weights can seem somewhat unmanageable. I know some folks that follow it and love it.

Every day is a combination of some gymnastic/barbell gymnastic work, followed by strength, and then a metcon. The methodology behind it is that they don't program any metcons longer than 12 minutes, which I like. You can read why on the website. Just thought I would see if anyone has heard of it/tried it.

 

[PapaBurgundy]

Today:
a) 5-4-3-2-1 DL (60%,70%,80%,90%,100%) working up to a one rep max - I got 415#, PR.

b)"Diane"
21-15-9 (225# dl and hspu's) - 8:50... I hate hspu's.

 

[TEX_VOLFAN]

*Hang Power Cleans (125#). - 10 rounds
(2 reps every 45 seconds)

* WOD - 10 rounds (25 min. limit)

- 150 meter run
- Sit Ups x 10
- SD/HP's (75#) x 10

Finished 8 1/3 rounds

 

[HOAV]

Strength

EMOM 7 min

1 Power clean + 5 front squats

WOD

3 Rounds

800 m run

60 squats

40 situps

20 burpees

 

[HOAV]

Strength

5 x 3 Overhead Press

WOD

500m row then

3 rounds

10 Chest to bar pull ups

10 Toes to bar

10 Clean and jerks (115/85)