For time
Results: 38:06
8 rounds of
Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.
Then AMRAP in 15 mintues of
Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.
This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below.
Every 2 minutes for 16 minutes (8 rounds)
Then 4 rounds for time of
Results: This turned out to be a really good workout. Back Squats at 200lbs. Metcon in 9:20.
5 rounds of
Street Parking WOD from December 8, 2018.
Results: Power Clean and Presses 95-115-125-130-135lbs. Metcon 65-20-53reps. For the step ups did the Devil Press then stepped up left and stepped up right as one rep.
Inspired by the Crossfit Mainsite WOD from December 12, 2018.
3 rounds for time
5 rounds of
Results: Didn’t warm up much since the metcon is basically a warmup. Finished the Metcon in 5:27. Deadlifts 115-135-165-185-220.