WOD
For Time:
30 Front Squats (135lb)
1 min middle plank
1 min left side plank
1 min right side plank
-Break up the reps and move between movements any way you would like to complete the total #'s
-rest a bit, then-
WOD: from OneWorld
For Time:
10 Box Jump
1 Pull Up
9 Box Jump
2 Pull Up
8 Box Jump
3 Pull Up
7 Box Jump
4 Pull Up
6 Box Jump
5 Pull Up
5 Box Jump
6 Pull Up
4 Box Jump
7 Pull Up
3 Box Jump
8 Pull Up
2 Box Jump
9 Pull Up
1 Box Jump
10 Pull Up
WOD: From Crossfit Football
On the Minute Every Minute 15 minutes
2 Power Cleans (as heavy as possible)
10 Double Unders
*Penalty: Any minute not completed, finish just that rounds reps in the next minute and rest for the remainder or that minute. At the end, complete 5 burpee box jumps for each round failed
Post weight used and number of penalties
Another trial WOD at a gym i'm thinking about. It was fun and a very different challenge
WOD
5 rounds:
16 Body Weight rows (we used thick rope hung from pull up bars but rings or a bar are fine)
8 Burpees
-rest 5 minutes-
5 rounds:
Farmers Carry w/ KB (go up in weight each round) - 50 ft
50 Double unders or 100 singles
New Gym Trial WOD:
On the Minute for 20 min
8 KB High Pull (24kg - 53lb) (I took this as "dead lift high pull" so weight hits the ground between reps)
5 Push Ups
*If you fail to complete the reps in any minute, take the next minute off
Trying out a new gym and this is something the Functional Fitness trainer gave me (they are not "crossfit"..it is functional fitness... i.e. it is crossfit without paying dues to crossfit)
My gym flooded and will not be open until next week.
I also have basketball on thursday and then leave for the weekend to do the Warrior Dash near Albany...so I won't be posting or working out until sometime next week
WOD - From mainsite
'Tabata Something Else"
32 Total rounds: 20s on 10s rest (total 16minutes)
1-8: Pull Ups
9-16: Push Ups
17-24: Sit Ups
25-32: Squats
WOD - From Black label Athletics
7 Rounds
3 Thrusters (105lb)
3 Pull Ups
Broad Jump 50ft
Bear Crawl 50ft
15min time cap
WOD - Stolen and modified from CrossFit Football
8 min AMRAP
3 Power Snatch (95lb) -or- substitute other Olympic or power lift
5 Box Jumps (24") -or- bench hops (hopping over a bench)
20 Double Unders -or- 5 Burpees alternating
The alternatives here are not meant to be confusing, just accomodating. I want you to alternate every round b/w double unders and burpees unless you can't, then pick one. The others you can choose based on your equipment and comfort level. Choose a weight that you can do 3 reps straight when you are fresh but may struggle on stringing together when you are tired
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