Category Archives: Long (< 20 min)

< 20 minutes

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.

Strict Press then DB Presses, Pullups and Burpees

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5 rounds to work up to a heavy

  • 2 x Strict Press

Then 2 rounds of

  • 20 x Strict Press @ 50% of above max

Then Street Parking’s Nile Vault WOD…

Every 4 minutes for 16 minutes…

  • 14 x Alternating Dumbbell Push Press @ 16kg (7 each hand)
  • 10 x Burpees
  • 14 x Kipping Pullups

Results: Got up to 135lbs/61kg on the Strict Press. Used 65lbs for part 2. Metcon fastest round approx 1:30 – slowest 1:50. All rounds of pullups unbroken.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.