Category Archives: Medium (< 15 min)

< 15 minutes

Squat Snatch then DUs, Snatches and HSPU

By | | , , , ,
Comments Off on Squat Snatch then DUs, Snatches and HSPU

EMOM for 5 minutes

  • 2 x Overhead Squat

E2MOM for 10 minutes

  • 2 x Power Snatch

E2MOM for 10 minutes

  • 2 x Squat Snatch

Then 3 rounds for time

  • 50 x Double Unders
  • 25 x Power Snatch @ 75lbs
  • 5 x Handstand Pushups

Results:  Got to 75lbs for the Squat Snatch. Still a work in progress. Metcon 12:48.

Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

By | | , , , ,
Comments Off on Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

CF Invictus WOD from May 2, 2018.

Every 3 minutes for 15 minutes

  • 4 x Back Squats
  • 10 x Weighted Situps @ 10lbs

Then AMRAP in 10 minutes

  • 5 x Burpee Pullups
  • 10 x Dumbbell Snatches @ 21kg
  • 20 x Sandbag Thrusters @ 30lbs

Results: Back squats 115-145-165-185-205lbs. For the metcon 3 rounds plus 26 reps.

Squat Cleans and Toes to Bar

By | | , , , ,
Comments Off on Squat Cleans and Toes to Bar

CF New England WOD from 25 April

EMOM for 20 minutes

  • 1 x Hang Squat Clean

Then AMRAP in 8 minutes

  • 3 x Squat Clean @ 95lbs
  • 3 x Toes to Bar
  • 6 x Squat Clean @ 95lbs
  • 6 x Toes to Bar
  • etc. adding 3 reps per round

Results:  For the Squat Cleans, started with 65lbs and worked up to 145lbs, increasing weight slowly, keeping form.  For the metcon 66 reps (round of 12 plus 6 reps).

Front Squats, Deadlifts, Hang Cleans, Push Press and Burpees

By | | , , , ,
Comments Off on Front Squats, Deadlifts, Hang Cleans, Push Press and Burpees

CF Invictus WOD from 26 April.

Every 3 minutes for 18 minutes

  • 2 x Pause Front Squat (pause 2-3 seconds at bottom)

Then AMRAP in 10 minutes of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time the bar rests on the ground do 5 x Burpees.

Results:  For the front squats 115-135-165-185-195-205lbs.  For the metcon 30 rounds.

DU, HSPU, KBS, V-Ups and Thursters

By | | , , , ,
1 Comment

For time

  • 40 x Double Unders
  • 10 x Handstand Pushups
  • 40 x Kettlebell Swings
  • 10 x Handstand Pushups
  • 40 x Thrusters @ 45lbs (empty bar)
  • 10 x Handstand Pushups
  • 40 x V-Ups
  • 10 x Handstand Pushups
  • 40 x Double Unders

Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.