Category Archives: Medium (< 15 min)

< 15 minutes

Strict Presses then Back Squats and Push Presses

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Take 20 minutes and work up to a heavy

  • 1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

  • 12 x Push Press @ 50kg
  • 12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

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5 rounds

  • 3 x Deficit Deadlifts @ heavier than last time
  • 6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

  • 10 x Single Kettlebell Kickstand Deadlift @ 24kg
  • 3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

  • 10 x Box Jumps
  • 10 x Burpees
  • 10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Weighted Pullups then TRX Presses, TRX Rev Rows and a Core EMOM

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6 rounds, rest 1 minute between rounds

  • 6 x Strict Pullups
  • 4 x Strict Pullups @ 10kg
  • 2 x Strict Pullup @ 20kg
  • 2 x Strict Pullup @ 20kg
  • 4 x Strict Pullups @ 10kg
  • 6 x Strict Pullups

Then 3 rounds for time

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows
  • Row 250m

Then EMOM for 12 minutes ( 4 rounds of each)

  • Minute 1 – 15 Second L-Sit
  • Minute 2 – 10 x Kettlebell Halos @ 20kg ( 5 per direction)
  • Minute 3 – 10 x Single Kettlebell Farmer Marches @ 20kg per side (do 10 steps with KB in one hand then switch hands and do another 5, r+l=1 rep)

Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.

Back Squats then KB Swings and HSPU

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4 rounds of

  • 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

  • 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

  • 200 x KB Swings @ 24kg
  • EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.

Power Snatch, Thrusters and Burpees

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Street Parking Vault WOD from Jan 5.

AMRAP in 13 minutes for total Bupees…

Buy in: 3 rounds of

  • 20 x Power Snatch @ 65lbs
  • 20 x Thrusters @ 65lbs

Then in remaining time

  • Max Burpees

Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.