Category Archives: Long (< 20 min)

< 20 minutes

Strict Press then Devil Press, Step Overs, Toe Touches, Thrusters and Renegade Rows

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6 rounds of

  • 5 x Strict Press

Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…

  • 8 x Devil Press
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • Rest 1 minute
  • 8 x Devil Press
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters @ 20kg
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters
  • 40 x Renegade Rows with Pushup

Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).

Bench Press then Burpees, Deadlifts and Row

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Take 15 minutes and work up to a heavy

  • 5 x Tempo Bench Press 32X1

Then in as few sets as possible

  • 50 x Dumbbell Bench Press @ 20kg per hand

Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of

  • Devil Press @ 12kg per hand
  • Cal Row

Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.

Crossfit Open WOD 21.2

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For time (time cap of 20 minutes) do:

  • 10 x Dumbbell snatches @ 50lbs/22.5kg
  • 15 x Burpee box jump-overs
  • 20 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 30 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 40 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 50 x Dumbbell snatches
  • 15 x Burpee box jump-overs

Results:  Finished in 20:00 with 9 reps to go @ 21kg (this is a repeat of 17.1, last time I finished in 19:55).

Bench Press then Thrusters, T2B and DUs

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Take 20 mins and work up to a heavy

  • 3 x Bench Press

Then repeat of the Crossfit Open WOD 20.2.

AMRAP in 20 inutes of

  • 4 x Dumbbell Thrusters @ 16kg
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: Bench Press 190lbs. Metcon 17 rounds plus 10 reps last time got 16 rounds plus 10 reps).

Front Squats then Front Squats, Reverse Lunges, Toe Touches and Dips

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Take 20 minutes and work up to a heavy

  • 5 x Front Squat

Then EMOM for 16 minutes rotate through the following stations each minute (4 sets of each)

  • Station 1 – 10 x Alternating Dumbbell Overhead Reverse Lunge @ 16kg per hand (5 per leg)
  • Station 2 – 10 x Weighted Toe Touches @ 8kg (r+l=1 rep)
  • Station 3 – 10 x Front Squat @ 65% from above
  • Station 4 – 10 x Dips

Results: Part 1 – 175lbs. Part 2 used 115lbs for the Front Squats.