Category Archives: Long (< 20 min)

< 20 minutes

Strict Cindy plus Deadlifts

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Based on a workout from the Crossfit main site…

5 rounds for time of

  • 5 x Strict Pullups @ 10kg weight vest
  • 10 x Pushups @ 10kg weight vest
  • 15 x Air Squats @ 10kg weight vest

Immediately followed by AMRAP in 5 minutes of

  • Deadlift @ 100kg

Immediately followed by 5 rounds for time of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.

Cleans, Presses and Run or Bike

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Taken from WODwellcf’s Drag Show WOD on Instagram…

  • 15 x Power Clean @ 105lbs/48kg
  • Bike 400m
  • 12 x Power Clean
  • Bike 400m
  • 9 x Power Clean
  • Bike 400m
  • 6 x Power Clean
  • Bike 400m
  • 6 x Push Jerk @ 105lbs
  • Bike 400m
  • 9 x Push Jerk
  • Bike 400m
  • 12 x Push Jerk
  • Bike 400m
  • 15 x Push Jerk
  • Bike 400m

Results: Original WOD includes a 100m run instead of the Bike, so pick what works best for you. I also did Hang Power Cleans to cut down the noise for my neighbors. 17:25.

Weighted Pullups, Situps, Back Squats and Row

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These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.

Part 1 – AMRAP in 12 minutes

  • 20 x Weighted Abmat Situps @ 3-5kg
  • 10 x Weighted Pullups @ 3-5kg

Rest 5 minutes then…

Part 2 – for time

  • 30 x Back Squat @ Body Weight
  • Row 1000m

Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.