Author Archives: cbroccoli

Crossfit321 Vacation WOD

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Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout.  Sam was a member of this Crossfit for a while while at Bowdoin…

Not for time do 3 rounds of Bench Press with the following rep scheme:

  • 5 x @ 65% of 1 RM
  • 3 x @ 75%
  • Max Reps @ 85%

Then for time do:

  • Row 2k
  • 50 x Burpees
  • 50 x Pullups
  • 50 x Hand Release Pushups

Results:  This is a great holiday upper body workout.  Need to come up with the equivalent lower body workout.  Max effort bench ended up with 3 reps at 180lbs/80kg.  Metcon in 20:22.

Muscle Up Progressions then Snatches, T2B, WB, Pullups and Cleans

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Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang.  Try to jump as little as possible for the transition. Raise rings each round if possible.

  • 5 x Jumping Ring Muscle Ups

Then do an AMRAP in 14 minutes of:

  • 5 x Power Snatch @ 65lbs
  • 7 x Strict Toes to Bar
  • 9 x Wall Balls
  • 7 x Strict Pullups
  • 5 x Power Clean @ 65lbs
  • 9 x Wall Balls

Results:  For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).

 

Back Squats, then KB Swings, Burpees, Rowing and BJ Overs

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Taken from Crossfit321 in Brunswick, ME.

Every 2 minutes for 10 minutes (5 rounds), do:

5 x Back Squats @ 185lbs / 85kg

Then for time do 21-15-9 of:

  • Kettle Bell Swings @ 24kg
  • Burpees

Rest 5 minutes, then for time do 21-15-9 of:

  • Row for Calories
  • Box Jump-overs 24/20

Results:  For the first part 3:51, for the second part 5:31.

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters

 

Front Squats then Toes to Bar, Wall Balls and Double Unders

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Not for time  do Front Squats working up to a heavy max.

  • 5 x 155lbs / 70kg
  • 5 x 165lbs
  • 3 x 170lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 1 x 195lbs / 88kg

Then do AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Rest 3 minutes and then AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Results:  First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.