Crossfit

#776
#776
* 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 minutes AMRAP)

- Clean & Jerk (125#) x 5
- KB snatch (40#) x 10
- KB SD/HP's (40#) x 10

I finished 6 rounds

* Post Workout

10 minutes
 
#779
#779
* 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

KB snatches (50#) x 10 (Left arm only, my right shoulder has tendonitis)
Burbees x 10

My Time = 23:39

* Post Workout

10 min of stretching
 
#780
#780
* 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 min AMRAP / 8 min AMRAP / 12 AMRAP (3 min break between rounds)

a) Squat Clean (115#) x 5
b) Wall Balls (20#) x 30
c) Sit Ups x 20
d) Push Ups (hands off ground) x 30
e) KB cleans (Lt arm only) x 20
f) Lunges with a 35# plate x 30

- Score equals number of reps done in each round added together

My score - 55 + 95 + 115 = 265 reps

* Post Workout
10 min of stretching
 
#781
#781
* 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 time limit)

10 Rounds

a) Ring Pull Ups x 10
b) Squats x 15
c) Power Cleans x 1,2,3, ->10

Finished with 7 Rounds + 10 RPU's + 15 Squats + 7 PC's (Missed 8 rounds by 1 rep)

* Post Workout

10 min of stretching
 
#782
#782
* 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 min AMRAP)

a) Hang Snatch (65#) x 10
b) Burpees x 5
c) Double Unders x 30
d) Burpees x 5

< 5 rounds = 30 Burpees

I finished 5 rounds

* Post Workout

10 min of stretching
 
#783
#783
* 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 - 25 min time limit

"Daniel"

a) Pull Ups x 50
b) Run 400M
c) Thrusters (95#) x 21
d) Run 800M
e) Thrusters (95#) x 21
f) Run 400M
g) Pull Ups x 50

Finished 13 PU's at 25 min. 2.5 weeks off kicked my ass today.

* Post Workout

10 min of stretching
 
#784
#784
* 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 - ( < 6 rounds = 30 burpees)

20 minute AMRAP:
Wall-Balls (20#) - 20,
Hang Power Snatches (75#) - 15

I finished 4 rounds - so you can add 30 burpees to that WOD

* Post Workout

10 min. of stretching
 
#785
#785
* 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 min AMRAP (< 5 rds = 30 Burpees)

a) OHS (65#) - 3,6,9
b) KB Swings (45#) - 3,6,9

I finished 4 rds

* Post Workout

10 min of stretching
 
#786
#786
* 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 - 25 min time limit

"Bradshaw"
10 Rounds For Time:
HSPU's - 3 (Modified)
DL's (225#) - 6
Pull-ups - 12
Double-Unders - 24 (modified w/ tuck jumps)

Finished with 7 rds and 3 DL's

* Post Workout

10 min of stretching
 
#787
#787
* 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 Max Combined Load:
Clean & Jerks - 12 x 2
One set will be done every 90 seconds.
2 min break.
5 min burpees

(135#, 145#, 155# x 10) = 1,830#

I finished 57 burpees

* Post Workout

10 min of stretching
 
#788
#788
* 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 (30 min)

a) Bar Muscle-ups &#8211; 10 (Mod w/ PU's & Dips)
b) Thrusters (95#) &#8211; 20
c) Power Cleans (95#) &#8211; 30
d) Box Jumps (24&#8243;) &#8211; 40
e) Nose-to-Floor Push-ups &#8211; 50
f) Overhead Walking Lunges (25#) &#8211; 40
g) Ab Mat Sit Ups &#8211; 30
h) Clean and Jerks (#95) &#8211; 20
i) Power Snatches (95#) &#8211; 10

I finished 20 Clean and Jerks

* Post Workout 10 min of stretching
 
#789
#789
* 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

"Thunderstruck"

Jump rope while playing the song "Thunderstruck". Every time you hear the word "Thunderstruck", you stop and do a burpee, then jump rope in between.

*WOD

&#8220;Nutts&#8221;

For Time
a) Handstand Push-ups &#8211; (Modified) x 10
b) Deadlifts (255#) &#8211; 15
c) Box Jumps (24&#8243;) &#8211; 25
d) Ring Pull-ups &#8211; 50
e) Wall-Balls (20#) &#8211; 100
f) Tuck Jumps &#8211; 200
g) Run &#8211; 400 meters

Finished in 30:35

* Post Workout

10 min of stretching
 
#790
#790
* 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

"Jack"
20 minute AMRAP:
Push-Press (95#) - 10,
KB Swings (40) - 10,
Box Jumps (24") - 10

I finished 8 rds

* Post Workout

10 minutes of stretching
 
Last edited:
#791
#791
* 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

"Tyler"

5 Rounds For Time:
Ring Muscle-ups - 7,
SD/HP's (75#) - 21

(Modified Ring Muscle Ups w/ Ring pull ups - 28x, and Dips - 21x)

Finished in 25:30

* Post Workout

10 min of stretching
 
#794
#794
* 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

&#8206;*WOD - For Time

"Kalsu"

Thrusters (65#) - 100
5 burpees at the top of each minute

My Time = 26:45

* Post Workout

10 min of stretching
 
#795
#795
* 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 (30 minute time limit) - Score is equal to how many sit-ups you get done.

Tuck Jumps - 40
Squats - 30
Ring Pull-ups - 20

As many sit-ups as possible w/ remaining time

Finished with 131 sit-ups

* Post Workout

10 minutes of stretching
 
Last edited:
#796
#796
* 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

* Benchmark WOD

"CrossFit Total"
Find, in order
1RM Back Squat,
1RM Shoulder Press,
1RM Deadlift

BS = 275#, SP = N/A, Deads = 345# - Total = 760#

(subbing last 1RM shoulder press = 140#)

* Post Workout

10 min of stretching
 
#799
#799
* 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 (AMRAP) Score is total reps completed

10 minute AMRAP
a) Bar-Facing Burpees &#8211; 45
b) Overhead Squats (65#) &#8211; 30
c) Dips - 30
d) Ring Pull Ups - 30

5 minute break

10 minute AMRAP
a) Tuck Jumps &#8211; 30
b) Power Snatches (65#) &#8211; 15

Total Reps combined = 106 +166 = 272 reps

* Post Workout

10 min of stretching
 
#800
#800
* 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 For Time: 30 minute time limit

Back Squats (115#) - 15
KB Swings (45#) - 30
Walking Lunges - 45

Finished in 29:49

* Post Workout

10 minutes of stretching
 
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