Category Archives: Duration

CFNE “Math is Hard”

By | | , , , , ,
Comments Off on CFNE “Math is Hard”

Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...

For time (time cap 30 minutes)

  • 21 x Front Squat @ 85lbs
  • 42 x Abmat Situps
  • 800m Row
  • 18 x Front Squat
  • 36 x Abmat Situps
  • 1600m Row
  • 15 x Front Squat
  • 30 x Abmat Situps
  • 2400m Row
  • 12 x Front Squat
  • 24 x Abmat Situps
  • 3200m Row
  • 9 x Front Squat
  • 18 x Abmat Situps

Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.

Core Work and Bench Press then Pullups and Pushups

By | | , , , ,
1 Comment

Core Work, 3 rounds, resting as needed between rounds

  • 6 x Alternating Single Leg Toe Touch (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

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

  • 5 x Bench Press

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

  • 10 x Bench Press @ 60-65% of Part 1

Then AMRAP in 10 minutes of

  • 1, 2, 3, 4 … x Strict Pullups
  • 2, 4, 6, 8 … x Pushups

Results: Part 1 – 165lbs. Part 2 – 105lbs. Metcon – 8 rounds plus 3 reps. Upper body is done!

Back Squats then Front Squats, Power Cleans, S2OH and Burpees

By | | , , , ,
1 Comment

Continuing with the program from Repwerks.

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

  • 5 x Back Squat

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

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

Then 5 rounds of 2 minutes on/1 minute off of (score total burpees)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • AMRAP Burpees over the Barbell

Results: Part 1 – 175lbs. Part 2 – 115lbs. Metcon 10-8-6-6-1 Burpees. 95lbs may have been a bit too heavy, would have been nicer to have been more consistent.

Deadlifts then Kettlebell Swings and Double Unders

By | | , , , ,
1 Comment

Continuing my RepWerks program to build strength back…

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)

  • 5 x Deadlift @ 75-80% of above

Then AMRAP in 10 minutes of (inspired by this Street Parking WOD on Instagram)

  • 5 x Kettlebell Swings
  • 20 x Double Unders
  • 10 x Kettlebell Swings
  • 20 x Double Unders
  • 15 x Kettlebell Swings
  • 20 x Double Unders
  • … until time finishes

Results: Part 1 – 225lbs. Part 2 – 170lbs. Metcon 7 rounds plus 13 reps (completed round of 35 KBS.)

Bench Press then Push Press and Pullups

By | | , , , ,
Comments Off on Bench Press then Push Press and Pullups

Take 15 minutes and work up to a heavy

  • 6 x Bench Press

Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 55-60% of above

Then AMRAP in 12 minutes of

  • 5 x Push Press @ 75lbs
  • 3 x Strict Pullups

Results: Part 1 150lbs. Part 2 used 85lbs. Metcon 12 rounds plus 8 reps.