Category Archives: Medium (< 15 min)

< 15 minutes

Strict Presses then Power Cleans, Bike and Dips

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8 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

  • Max Unbroken Strict Press @ 80% of above 1RM
  • Rest 2 minutes between sets

Then for time

  • 9-6-3 x Power Cleans @ 135lbs
  • 400m Bike
  • 15-12-9 x Dips
  • 400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25

Sumo Deadlifts the KBS and HSPU

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3 rounds of

  • 8 x Sumo Deadlift @ 185lbs/85kg

Then for time

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Handstand Pushup
  • Row 10 Calories
  • 15 x Kettlebell Swings
  • 4 x Handstand Pushups
  • Row 15 Calories
  • 25 x Kettlebell Swings
  • 6 x Handstand Pushups
  • Row 25 Calories
  • 50 x Kettlebell Swings
  • 8 x Handstand Pushups
  • Row 50 Calories

Then 3 rounds of

  • 10 x Pike Lift over a Kettlebell (over and back = 1 rep)
  • 10 Second Pike Hold above the KB
  • Rest 1 minute

Results: Metcon 14:25.

Cleans and Squats then Burpees and Weighted Situps

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5 sets of

  • 4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

  • 3 x Hang Power Clean
  • 8 x Front Squats

Then as fast as possible, accumulate

  • 50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

Bench Press then Strict Pullups, Goblet Squats and HR Pushups

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Crossfit New England’s WOD from Monday

3 rounds of

  • 6 x Bench Presss @ 90% of 6RM from last time

Every 90 seconds for 10 rounds (15 minutes)

  • 5 x Strict Pullups
  • 15 x Goblet Squats @ 24kg or 16kg.
  • Max Hand Release Pushups

Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.

Bench Press and Pullups then Dips

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4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.