Category Archives: Medium (< 15 min)

< 15 minutes

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

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2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.

Cleans and Double Unders

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5 rounds of the following complex, increase weight per round

  • 3 x Hang Power Clean
  • 3 x Front Squat

Then taken from CF New England WOD from Feb 10, 2020.

Take 15 minutes and work up to a

  • 1 x Hang Squat Clean

Then AMRAP in 10 minutes

  • Round 1 – 30 x Double Unders + 1 x Hang Squat Clean @ 85% of 1RM from above
  • Round 2 – 30 x Double Unders + 2 x Hang Squat Clean
  • Round 3 – 30 x Double Unders + 3 x Hang Squat Clean
  • Etc. adding one Hang Squat Snatch per round until time is finished

Results: First Part – 65-80-95-110-115lbs. Second Part – 115-125-135-145-155-160lbs (new 1RM). Metcon – Used 135lbs 6 rounds plus 30 reps. All DU rounds unbroken.

Overhead Squats then DUs, T2B and Squat Snach

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3 rounds of Sots Presses

  • 2 x Standing Sots Press @ 45lbs (empty bar)
  • 2 x Half Squat Sots Press @ 45lbs
  • 2 x Full Squat Sots Press @ PVC Pipe

Raise heels with some 5kg plates if necessary.

Then 3 rounds of

  • 5 x Overhead Squats @ 45lbs

Then still with an empty bar complete 3 rounds of

Then 5 rounds of

  • 5 x Overhead Squat @ 75lbs

Then AMRAP in 15 minutes of

  • 60 x Double Unders
  • 20 x Toes to Bar
  • 10 x Squat Snatch @ 65lbs

Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.

Cin City from CFNE

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Crossfit New England WOD from Jan 29.

Take 15-20 minutes and build to a heavy

  • 3 x Push Press

Then for time

  • 21 x Push Press @ 95lbs
  • 5 Rounds of Cindy
  • 15 x Push Press @ 195lbs
  • 3 Rounds of Cindy
  • 9 x Push Press @ 95lbs
  • 1 Round of Cindy

One round of Cindy is

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

Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.

Squat Cleans then Abmat Situps, BJs and more Squat Cleans

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Warmed up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Front Squats

Started with an empty bar then 65lbs, 95lbs.

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean

Work up to a heavy single.

Then based on a WOD from The Box Programming on Instagram…

AMRAP in 15 minutes

  • 20 x Box Jumps
  • 20 x Abmat Situps
  • 2 – 4 -6 … x Hang Squat Cleans @ 80% from above

Increase the number of Squat Cleans per round by 2 until time is up.

Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.