Category Archives: Duration

Deadlifts then a Core Workout

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Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Deadlift @ 65-75% of above

Then 4 rounds of this circuit, based on a workout from Semir Jasarevic’s Instagram feed…

  • 30 second Knee Tucks
  • 10 seconds Rest
  • 30 seconds Bear Plank Shoulder Taps
  • 10 seconds Rest
  • 30 second Side Plank Left
  • 10 second Rest
  • 30 second Side Plank Right
  • 10 seconds Rest
  • 30 second Russian Twist @ 14kg
  • 10 seconds Rest

Results: Part 1 – 255lbs. Part 2 – 185lbs.

Row, Cleans and BBJO

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A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.

AMRAP in 4 minutes

  • 27 Cal Row
  • 21 x Hang Power Clean @ 95lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 80lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 65lbs
  • 15 x Burpee Box Jump Over

Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

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3 rounds, resting as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.

Back Squats then Row, Push Press and Step Ups

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Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat at a heavier weight than on Nov 9

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 55-60% from Part 1

Then 3 rounds for time (modified CF New England WOD from Nov 19)

  • Row 40 calories
  • 20 x Single Dumbbell Push Press @ 16kg (10 per side)
  • 10 x Single Dumbbell Step Ups @ 16kg (5 per side)

Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).

Deadlifts and HSPU then Row 500m

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Fart 1 – Take 15-20 minutes and work up to a heavy

  • 5 x Deadlift

Part 2 – A modified version of the Dennis O’Berg WOD from Wodwell…

EMOM for 14 minutes of

  • Even Minute 8 x Handstand Pushups
  • Odd Minute 10 x Deadlift @ 65-75% of part 1

Finisher, for time (and benchmark)

  • Row 500m

Results: Part 1 – 235lbs. Part 2 – used 165lbs. 500m in 1:52.