Category Archives: Duration

Press and Squat then C2B PU, HSPU and T2B plus a 1k Row

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Every 2 minutes for 5 sets do:

  • 5 x Strict Press @ 115lbs (52kg)

Then every 2 minutes for 5 sets do:

  • 5 x Front Squats @ 165lbs (75kg)

Then do 3 sets of the following, rest 2 minutes between sets:

  • 7 x Chest to Bar Pullups
  • 7 x Handstand Pushups
  • 7 x Kipping Toes to Bar

Then for time row 1000m.

Results:  Did the 1000m in 4:00 exactly.

Single Leg Deadlifts then Dumbbell Snatches, Burpees and Goblet Squats

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EMOM for 18 minutes do:

5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)

Then do AMRAP in 8 minutes of:

  • 5 x Dumbbell Snatch @ 50lbs/22kg per hand (5 x left, 5 x right)
  • 10 x Burpees
  • 10 x Goblet Squat @ 50lbs/22kg

Results: For the AMRAP did 4 rounds exactly.

 

Dumbbell Press and Rows followed by Kettlebell Swings, Man Makers and Toes to Bar

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Part A: Not for time do 5 rounds of:

  • 5 x Dumbbell Rows per arm @ 20kg
  • 5 x Single Arm Dumbell Press per arm @ 15kg

Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:

  • Kettlebell Swings @ 24kg

Part C: Then for time do 3 rounds of:

  • 10 x Man Makers @ 12kg
  • 10 x Strict Toes to Bar

Results:  Part C in 11:29.

Bench Press and Weighted Pullups then 100 Wall Balls

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Not for time do 5 rounds of:

  • 3 – 5 x Bench Press
  • 3 x Weighted Pullups

Then for time do 100 Wall Balls @ 9kg

Results:  Increased bench press weight up to around 80kg/160lbs (not sure anymore).  For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total.  Wallballs done in 6:52.

Back Squats then Three 6 minute AMRAPs

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Not for time do 5 sets of:

  • 5 x Back Squats

Then, do the following (taken from Crossfit Invictus WOD from April 16).

Part A – Complete as many rounds and reps as possible in 6 minutes of:

  • 10 x Pull-Ups
  • 10 x Push Press @ 43kg
  • 20 x Kettlebell Swings 24kg

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Part B – Complete as many reps as possible in 6 minutes of:

  • Row 1000 Meters
  • Max Reps of Burpees Over the Rower

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Part C – Complete as many reps as possible in 6 minutes of:

  • Run 800 Meters
  • 20 x Toes to Bar
  • Max Reps of Pushups

Results:  For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3.   Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B –  17 Burpees.  Part C – 30 Pushups