Crossfit WOD Thread

[stllearnin]

70 burpees, 60 situps, 50 American kettle bell swings @ 1.5 pood, 40 pullups, 30 handstand pushups.

40:07

[bm2bob]

5x6 L-pullups/ring dips.

10x100M run/1:30 rest

Didn't time. First successful run workout in 4 years (successful defined as finishing while being able to walk afterwards)

[bm2bob]

DL: 315x2, 325x4x2

No Conditioning

[stllearnin]

5 rds, 400 m run, 25 burpees. 24:41.

[bm2bob]

BP 1x5x195, 4x5x205


Nate: AMRAP 20 min 2 MU (subbed Gravitron MUs with 75% BW)/ 4 HSPUs/ 8 70 lb swings 10 rds.

This is my favorite Hero WOD and a 1 round PR for me.

Hoo Yah Chief, RIP.

[bm2bob]

Yesterday: squats 275 x5, 295x5, 295x1 (nearly failed) 275x1 (nearly failed)

Conditioning: swim

today: Worked to a 1rm HPS 115 (little bit of a press out)

10 100m row/1;30 rest 22 avg

[bm2bob]

5x7 L-pullups/ring dips

10 x100M run intervals/1:30 rest

[bm2bob]

trap bar DL 275x3,295x3, 315x3x3

4 rounds untimed

10 ab wheel rollouts/10 pushups

[bm2bob]

BP: 210x3x3

3RFT 20 pullups/run 200M/20 pushups/run 200M/20 situps/run 200M/ 20 squats/run 200M

scaled pullups to 20 gravitron pullups @65% BW (right lat still needs a little rehabbing, not up to that volume yet,) .13 on elliptical for run. scaled from 5RFT otherwise as rxed from MP.

32'14'"

[bm2bob]

BS: 3X5X275

no conditioning

[stllearnin]

Benchless Linda: 10-9-8-7-6-5-4-3-2-1 triplet of
1.5 BW Dead lift (235#)
2 x pushups
.75 BW power clean (115#)

31:41

[bm2bob]

5x8 L-pullups/Ring dips

3 Iron Cross position 2 static holds.

[stllearnin]

3 x 1 mile run
6:38, 6:26, 6:38

[MixedLoad]

Self designed one because I'm getting done with my 8 week strength building cycle and need to get my conditioning back.


Warm up by running one mile at leisurely pace (NST 10min mile)

Three rounds for time of:

20 x Burpees
20 x 1.5 pood KB swings (russian)
10 x strict form Pull Ups


I jogged the mile in 9 minutes and completed the workout in 11:48 mins.

Currently I'm at almost 6,000 feet elevation.

[bm2bob]

Trap bar DL 5x3x325

no conditioning

[Miller18]

All 3 of our Crossfit gyms here in Billings got together for Barbells for Boobs last night for Amazing Grace

First time I did grace which is 30 clean and jerk at 135lbs I did it at 95lbs and it took me a little over 12 minutes. Last night I RX'd it and did it in 3:57 and our gyms were able to raise a little over $5000 for Barbells for Boobs.

[bm2bob]

BS 5X275,285,295
BP 5X205,210,215
HPC 3x135,155, 165

[thegreyghost]

Warm-up
10x overhead squats 75lb
20x SDLHP 75lb
30x Glute ham situps
40x KB swings 55lb

WOD
"FRAN's" bastard SON (self named)
1 rd for time
21,18,15,12,9,6,3

Thrusters (95lb/65lb)
Push ups

Time 19:03
HR 198 (114 after 10mins)

[bm2bob]

4 RFT

10 L-pullups 100M run/10 ring dips 100M run/ 10 ab rollouts 100M run/10 squats 100M run

33'21"

(modeled after a couple of MP WODs last week about a mile of running, and 4 10 rep pullup sets, so dtill recovering well from my chronic injuries)

[SOTB]

From Sunday's WOD (performed today);

Five rounds for time of: Run 200 meters/20 Pull-ups/Run 200 meters/20 Push-ups/Run 200 meters/20 Sit-ups/Run 200 meters/20 Squats

37 min, 18 sec.

Well, at least the pushups weren't difficult, LOL....