Monthly Archives: April 2019

Kneel-Stand, Renegade Rows, KBS and DUs

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8 rounds for time

  • 4 x Kneel-Stand with 50lbs Sandbag on Left Shoulder
  • 4 x Kneel-Stand with 50lbs Sandbag on Right Shoulder
  • 8 x Renegade Rows @ 14kg
  • 16 x Kettlebell Swings
  • 32 x Double Unders

Results:  For the kneel-stand, alternate legs for each rep.  Put the Sandbag on the floor to switch shoulders.  Definitely feel your core working with 50lbs on just one shoulder.  Probably should have gone heavier with the RRs, they were the easiest part.  Metcon 22:32.

Back Squats then Pullups, Pushups and Air Squats

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Take 10 minutes and work up to the working weight (70% of 1RM).  Then every 3 minutes for 15 minutes

  • 5 x Back Squats @ 70%

Then AMRAP in 12 minutes of

  • 1 x Strict Pullups
  • 2 x Pushups
  • 3 x Air Squats
  • 2 x Strict Pullups
  • 4 x Pushups
  • 6 x Air Squats
  • 3 x Strict Pullups
  • 6 x Pushups
  • 9 x Air Squats
  • Etc. until time runs out.

Results: Back Squats @170lbs.  Metcon 8 rounds plus 32 reps (9 pullups 18 pushups and 5 squats).

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

Power Snatches, Box Jumps, OHS and Burpees

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Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

  • Power Snatch @ 65lbs/30kg
  • Box Jump Overs

Immediately followed by 21-15-9 of

  • Overhead Squat @ 65lbs
  • Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats.  Got up to 3 x  80lbs of each.  For the metcon 13:05

Front Squats then KBS, T2B, Ring Pushups and Front Squats

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Take 15 minutes and work up to a heavy

  • 1 x Front Squat

Then AMRAP in 15 minutes of

  • 21 x Kettlebell Swings
  • 15 x Toes to Bar
  • 9 x Ring Pushups
  • 6 x Front Squats @ 135lbs

For the front squats start with the bar on the floor.

Results: Got up to 205lbs for the front squats..   Metcon 4 rounds plus 18 reps.