Category Archives: Medium (< 15 min)

< 15 minutes

Deadlifts then T2B and KBS

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5 rounds

  • 3 x Deadlifts (increase weight per round)
  • Rest 30 seconds
  • 8 x Russian Tiwst @ 14kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 5 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar
  • 10 x Kettlebell Swings
  • 10 x Toes to Bar
  • 15 x Kettlebell Swings
  • … etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.

Bench Press and MUs then some Holds

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5 rounds of

  • 2 x Bench Press @ 75% of 1RM
  • 3 x Ring Muscle Ups

Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)

  • Minute 1 – 15 second L-Sit
  • Minute 2 – 15 second Chin over Bar Hold
  • Minute 3 – 30 second Handstand Hold
  • Minute 4 – 30 Second Squat Hold

Results: Used 165lbs/75kg for the Bench Press.

Weighted Pullups then Row, T2B and more Pullups

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8 rounds, rest 2 minutes between rounds (break reps if needed)

  • 7 x Strict Pullups
  • 5 x Strict Pullups @ 10kg
  • 3 x Strict Pullups @ 20kg
  • 1 x Strict Pullup @ 30kg
  • 1 x Strict Pullup @ 30kg
  • 3 x Strict Pullups @ 20kg
  • 5 x Strict Pullups @ 10kg
  • 7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

  • 250m Row
  • 20 Toes to Bar
  • 250m Row
  • 20 Pullups
  • 250m Row
  • 20 Pullups
  • 250m Row
  • 20 Toes to Bar
  • 250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.