Category Archives: Long (< 20 min)

< 20 minutes

Sumo Deadlifts and Handstand Holds then KB Deadlifts, Swings and Thrusters

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3 rounds of

  • 8 x Sumo Deadlift @ 155lbs/70kg
  • 30-45 Second Handstand Hold

Then 10 rounds for time

  • 15 x Dual Kettlebell Deadlift @ 14kg per Hand
  • 10 x Dual Kettlebell Swings @ 14kg per Hand
  • 5 x Dual Kettlebell Thruster @ 14kg per Hand

Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.

Row, Deadlifts, KBS, Burpees and Step Ups

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Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

  • Row 1000m

Immediately followed by AMRAP of

  • 3 x Deadlift @ 220lbs/100kg
  • 6 x Burpees
  • 12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
  • 24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

DB Push Press, Power Cleans and Row

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Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…

1 round of

  • 21 x DB Power Clean @ 14kg per hand
  • 21 x DB Push Press @ 14kg per hand
  • Row 1000m

Then 3 rounds of

  • 7 x DB Power Clean @ 14kg per hand
  • 7 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Then 7 rounds of

  • 3 x DB Power Clean @ 14kg per hand
  • 3 x DB Push Press @ 14kg per hand

Then

  • Row 1000m

Results: 19:52… averaged approx. 6:38 per round.