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)
WOD: From Littleton
Complete as many reps as possible in 4 minutes at each station
30 seconds to rotate between stations
Station 1:
10 wall ball (20lb) or 45lb Thruster
10 sit ups
Station 2:
10 push ups
10 Bicycles (ct right leg only)
Station 3:
5 pull ups
10 box jumps (24/20”)
Station 4:
10 mountain climbers (ct right leg only)
10 Dual KB Cleans (45lb)
Station 5:
10 kettlebell swings (45lb)
10 double-unders
This one is gonna HURT oh soo good! Don't be intimidated by all the different exercises, you should be able to commandeer a few peices of equipment and a small space and be fine (Bar or Wallball, Box, KB, Jump Rope)
*NOTES:
My first question was...'wait, there are 2 exercises in the 4 minutes, what do I do, pick one?" then it became clear, no it is basically an 5 sets of 4 min AMRAP. So in Station 1, do 10 wall bal, then 10 situps, then 10 wall ball, then 10 sit ups until the time is up and write down total reps
Bicycles: You know these... lay on your back with your hands behind your head, alternate your legs from straight out to your chest and hit your knee with the opposite elbow. Pay attention, you only count 1 rep when you've hit both legs
Mountain Climbers - like the bicycle upside down...hands and feet on the ground, pump your legs such that one is straight out and the other is tucked in to your chest and tap both toes on the ground, then jump into the opposite position
WOD: From Littleton
3 Rounds:
10 Burpees2Lateral Jump (24")
12 KB Snatch (45lb)
-then-
3 Rounds:
10 Back Squats (135lb)
12 Deadlift (135lb)
(use same bar)
Post Total Time
Scale as appropriate for you
*NOTES: Do all 3 rounds of the first Couplet before moving to the next couplet.
-Burpee 2 Lateral Jump means do a burpee and then jump sideways OVER a 24" box/bench/whatever
-KB Snatch is one-arm, choose any arm and switch whenever you want..do all 36 on one arm if you want
-Squats and Deadlift - Use the same bar..don't care if you always start off the ground or rack it for back squats and then drop it to do the deads.
WOD: Slightly modified from OneWorld
Complete 25-20-15-10-5 reps for time of:
Box Jump (24")
KB Swing (45lb)
KB Goblet Squat (45lb)
Choose: Run 100m -or- 30 double Unders -or- 7 Burpees
NOTES: Feel free to use a DB instead of a KB...scale as needed
Also, the workout calls for the 100m run but I can't do taht at my gym so I arbitrarily made up some other items and the conversions may not be fair...too bad. I will likely do double unders
Real quick... just in terms of format. We will begin posting 2 'Weekly WODs' per week, one being weighted and one not. Our goal is to have everyone who is reading this complete these 2 WODs so that we are tracking and doing workouts together. These will be labeled as something like the above 'Virt Weekly WOD 1 (or 2)'. Other workouts will be posted by Joe or Myself and will be labeled as 'Optional' or if there is another reason it will be listed as such.
In other words, DO THE WEEKLY WODS. If you want to and can work more than do the optional WODs on top of that.
Virt Weekly WOD 1:
Deadlift 5-5-5-5
-then-
4 rds:
10 Dual KB front squat (45lb or whatever you got)
10 Dual KB sumo deadlift (same weight)
10 Burpee to Box Jumps (24" or whatever you got)
Dual KB just means hold one in each hand. For front squats I recommend holding them up by your shoulders and having the heavy part of the KB resting on the outside of your wrist. The Sumo deadlift stance should just be wide enough to get the KBs b/w your legs and not on the outside.
WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, (24/16)
Right-arm Kettlebell snatch,
Pull ups
15 Minute Cut-Off
SWOD:
Deadlift work
WOD: Stolen from Littleton and it looks like fun
On the 2:30 Minute Interval for 15 minutes:
15 KB Swings (24)
Sprint to opposite end of Gym
12 Squat Clean Thruster (45) (start all reps from the ground and do full squat clean thruster)
Sprint back to kettlebell
Penalty: After the workout, for each round not fully completed, do 5 overhead squats with 55lbs.
There is no distance for the sprint so i'm going to try to find the bigger room we have at my new gym and do it there. Also, The squat clean thruster was supposed to be a squat clean thruster ball slam with 25lb but I have no idea what that is. Also, for 2 days this workout was posted as "on the 2min interval for 14 min" they must have found out it was impossible. I made up the penalty....isn't this fun!
Considering the CrossFit Littleton WOD for today is what I posted for the last workout..here is a WOD I hope I do tonight
WOD:
20 min AMRAP
10 Push Press (50lb DBs)
10 DB/KB Swings (50lb)
10 Box Jump
Goodbye shoulders
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