Category Archives: Medium (< 15 min)

< 15 minutes

Front Squats and Reverse Lunges then Dips and KBS

By | | , , , ,
Comments Off on Front Squats and Reverse Lunges then Dips and KBS

3 rounds of

  • 4 x Tempo Front Squat 33×1 @ 60-70%

Then E3MOM for 9 minutes

  • 20 x Alternating Reverse Lunges @ 45-50% (10 per leg)

Then 8 rounds for time

  • 11 x Ring Dips
  • 22 x Kettlebell Swings

Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.

Kick Throughs, TRX Rows and Dips then Ellen

By | | , , , ,
Comments Off on Kick Throughs, TRX Rows and Dips then Ellen

3 rounds

Then E2MOM for 10 mintues (5 rounds)

  • 8-10 x TRX Rows
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds for time (Crossfit Ellen WOD)

  • 20 x Burpees
  • 21 x Alternating Dumbbell Snatch @ 16kg
  • 12 x Dumbbell Thrusters @ 16kg

Results: For the Kick through I used 20cm parallettes. Couldn’t quite get all 8 reps on the last round of the Rows and Dips. Metcon 11:48.

Pike Lifts, Barbell Rows and Dips then Power Clean, Thrusters and Pushups

By | | , , , ,
1 Comment

3 rounds of

  • 10 x Alternating Single Leg Pike Lift (5 per leg) – pause 1-2 seconds at top
  • 10 x Pike Lift Pulses

Every 2 minutes for 18 minutes

  • 8 x Barbell Rows
  • 8 x Dips

Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)

  • 15-10-5 x DB Power Clean plus 2 x Thrusters @ 16kg per hand
  • 30-20-10 x Pushups + Sandbag Pull Through

Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.