Category Archives: Medium (< 15 min)

< 15 minutes

Squats and Pullups then Row, Step Ups and Pushups

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4 rounds

  • 3 x Front Squat @ 85% of 1RM
  • 6 x Back Squat @ same weight as above
  • 10 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • Row 500m
  • 10 x Dumbbell Box Step Ups @ 16kg per hand (r+l=1 rep)
  • 15 x Pushups

Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.

Landmines and Pushups then a KB EMOM

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4 rounds

  • 5 x Single Arm Landmine Reverse Lunge (increase weight per round)
  • 8 x Foot Elevated Pike Pushups

Then EMOM for 14 minutes, alternating sides per minute (7 rounds on left / 7 rounds on right total)

  • 4 x Single Kettlebell Swings @ 20kg
  • 4 x Single Kettlebell Gunslingers
  • 4 x Single Kettlebell Cleans
  • 4 x Single Kettlebell Thruster

Results: Landmines 25-50-60-65lbs/31kg. EMOM took around 35-40 seconds per round to complete the work, so 20 seconds rest.

HPC, Burpees and Dips

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3 rounds and work upt o a heavy

  • 3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

  • 2 x Ring Dips
  • 2 x Buprees
  • 5 x Hang Power Cleans @ 120lbs/55kg
  • 4 x Ring Dips
  • 4 x Burpees
  • 5 x HPC
  • …etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.

Open WOD 24.3, Pullups and Thrusters

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Did the Masters 55+ version of the Open WOD.

For time complete both parts, 15 minute time cap…

5 rounds of

  • 10 x Thrusters @ 30kg (Rx is 29kg)
  • 10 x Pullups

Rest 1 minute then 5 rounds of

  • 7 x Thrusters @ 40kg (Rx is 43kg)
  • 7 x Chest to Bar Pullups

Results: 14:45. Did this one at CF Interlaken, so had extra motivation to get it done in the time cap.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.