WOD:
Every 90 seconds for 15 minutes (10 total rounds): 30 Double-Unders 3 Pull Ups 7 Push Ups 3 Ground to Overhead (Choose weight) *If you fail a round, feel free to change the weight if you feel you will compete better
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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 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 I made up because I couldn't get any equipment
21-15-9 HOG (hands off ground) Push Up Sit Up Overhead Lunge with bar (45lb) Double Under 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 Wendler: Overhead Press
Pull Up work WOD: Made up, so i'm sorry if it sucks 21-15-9 Push Press (95lb) - Do not use a rack on push press if possible (from the ground) Sit Up Push Up -then- rest 1 min - then- Death By: Push Press Sit Up Push Up *Do not use a rack on push press if possible (from the ground) Post time on first workout and then post minute you achieved on the 2nd. NOTES: Death By - in the first minute, do 1 rep of each movement, in order... 2nd minute, do 2 reps of each movement, in order... go until failure. Kind of testing this out to see how it goes I wanted badly to use the workouts from the Crossfit Games finals which are this weekend....but let's just say that I can't even do a scaled version of any of those. WOD: Adapted from CrossFit Football "Quarter gone bad
Five rounds for total reps of: Thrusters 95 lbs, 15 seconds Rest 45 Seconds Pull Ups & Push Ups*, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds *NOTES: Pull Ups & Push Ups - I am going to do both within the same 15 seconds...basically I am going to do pull ups to failure, then push ups to failure, and if I still have time i'll go back to pull ups, then back to push ups..etc...always starting with pull ups Deloading week for Wendler so i'm just going to combine them to make sure I get through it before Sunday so I can start my 3rd Wendler cycle. I'll only post WODs
WOD: (modified from Crossfit Football) On the minute for 15 minutes 2 Power Cleans (choose weight) Max reps - alternate every minute between double unders, push ups, sit ups *NOTES: Power clean weight - Use something you can do 2reps of but that as you progress in time you will have to do 1 at a time After your two power cleans you use the rest of the minute to do max reps... minute 1 it is double unders, minute 2 is push ups, minute 3 is sit ups...then back to double unders - get it? Wendler Week 3/Day 2:
Bench Press 5 Reps @ 75% max (130lb) 3 Reps @ 85% max (150lb) AMRAP @ 95% max (165lb) In between sets, 5 sets of 4 pull ups (choose your own number of reps to shoot for; your max minus 2 is a good target) -then- Bench Press: 2 x AMRAP @ 75% (135lb) -then- WOD 5 Clean and jerk (135lb) 10 Hands off ground push ups 4 Clean and Jerk 8 HOG push ups 3 C&J 6 HOG push Ups 2 C&J 4 HOG Push Ups 1 C&J 2 HOG Push Ups Wendler Week 1/Day 3:
Deadlift 5 Reps @ 65% max (175lb) 5 Reps @ 75% max (205lb) AMRAP @ 85% max (230lb) -then- WOD: Really cool one stolen from Littleton 10 Rounds of 30 Double-Unders. Each time you break your double-unders, you must complete the remaining number of movements as an exercise to equal 30. For example, round 1 you get 30 double-unders, you completed that round. Round 2 you get 18 double-unders – you must complete 12 push-ups prior to moving on to round 3. Movements: ROUND 1 – PULL-UPS ROUND 2 – PUSH-UPS ROUND 3 – KB SWINGS (45lb) ROUND 4 – BOX JUMPS (24") ROUND 5 – PUSH PRESS (45lb) ROUND 6 – STS (25lb plate) ROUND 7 – THRUSTER (45lb) ROUND 8 – SQUATS ROUND 9 – HALF MOONS (25lb plate) ROUND 10 – BURPEES Today is Rx’d or Scale 3. If you are not solid enough with DU’s to ever stand a chance of getting 30 you should scale to 20 DU’s, then 15 DU’s, then 90 Singles etc. *Post times *NOTES: *STS is a side-to-side which in my mind is when you sit on your butt, hold your feet just off the ground and hit the weight on the ground on your left, then your right (that is 1 rep) *Half moon - here is a video, but basically its like a side-to-side while standing up. The object (plate or ball) should start on the ground on one side of your feet, bring it up, over your head and to the other side (like making a half moon!). In this case, each time it passes your head you count it as a rep. *I will be using 20 DU as my target, if I get 20, I am in the clear, but if I get less than 20, I will do reps up to 30. So, if you can't do DU and want to do 50 or 90 singles, just try to figure out what a reasonable "penalty" should be based on the Rx version | Crossfit Virt
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