Category Archives: Medium (< 15 min)

< 15 minutes

Three, 7 Minute AMRAPs

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Based on the CFI workout from October 22.

Round 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Bar Hop Burpees
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Round 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 40 x Double Unders
  • 20 x Hand Release Pushups

Rest 7 minutes

Round 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettlebell Swings
  • 10 x Dips

Results:  Really good format, all three were hard but with the long rest you could recover between.  Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.

Deadlifts and T2B then KB Swings and Pullups

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Not for time, complete 5 rounds of:

  • 5 x Single Leg Deadlift per Leg @ 45kg
  • 5 x Strict Toes to Bar

Then do an AMRAP in 8 minutes of:

  • 20 x Kettlebell Swings
  • 8 x Pullups

Finally, not for time do 3 rounds of:

  • 15 x Weighted Anchored Situps
  • 20 Second Superman Hold

Results:  AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups

Cleans and Pushups then WB, BJ and Row

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Whole workout taken from CFI WOD on October 12.  Every 3 minutes for 18 minutes (6 rounds) do:

  • 1-1-1-1 Power Cleans, resting 10 seconds between reps
  • 10 x Dynamic Pushups

Then do 3 rounds for time of:

  • 250m Row
  • 20 x Wall Balls
  • 20 x Box Jumps

Results:  Cleans did 50kg-50kg-60kg-60kg-60kg-60kg.   Metcon in: 9:49.  pmeyer finished around 9:40 or so.

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26

 

Deadlift Prep

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Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.

Part A:  Every two minutes, for 6 minutes (3 sets):

  • 20 x Dumbbell Lunges @ 20kg per hand

Go heavy the final few should not be performed without struggle.

Part B.1: Complete as many rounds and reps as possible in 5 minutes of:

  • 20 x Double Unders
  • 10 x Air Squats

Rest 1 minute

Part B.2: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Deadlifts @ 70kg
  • 10 x Burpees

Rest 1 minute

Part B.3: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Kettlebell Swings

Results:  B.1 – 8 rounds plus 20 DUs and 3 Squats.  B.2 – 4 rounds plus 5 DLs.  B.3 – 4 rounds plus 5 T2B and 5 KB Swings.  Max HR during B: 171.

hr_graph_01102015

HR During Part B