Category Archives: Short (<5 min)

<5 minutes

Cleans then Row, Burpees, Pullups and Toes to Bar

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5 rounds of

  • 10 x Squat Clean @ 50% 1RM
  • 8 x Squat Clean @ 60%
  • 5 x Squat Clean @ 70%
  • 5 x Squat Clean @ 75%
  • 5 x Squat Clean @ 80%

This part is based on the CF New England WOD from today but modified to match my rower better.  Their version uses a 27-21-15 rep scheme.

AMRAP 4

  • 21 Cal Row
  • 21 x Burpees
  • 21 x Chest to Bar Pullups

Rest 4 minutes then AMRAP 4

  • 15 Cal Row
  • 15 x Burpees
  • 15 x Toes to Bar

Rest 4 minutes then AMRAP 4

  • 9 Cal Row
  • 9 x Burpees
  • 9 x Pullups

Results: I think my 1RM for a Clean is 170lbs but that may be high based on how this WOD went.  Squat Cleans 85-100-115-125-140lbs.  Metcon round 1 – 50 reps, round 2 – 1 round, round 3 – 1 round plus 7 calories.

Push Press, Double Unders and Run

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Crossfit Invictus WOD from June 12, 2018.

Six sets of

  • 2-3 x Push Press

Rest 2 minutes

Then against a 4 minute running clock do AMRAP of

  • 400m Run
  • 50 x Double Unders
  • Max Reps Push Press @ 115lbs

Rest 2 minutes between rounds and do a total of 3 rounds.

Results: For when Push Press 95-115-125-135-145-150.  Metcon 11-11-11 reps… last set got the last rep with 1 second to go.  400m in around 1:45.

Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

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CF Invictus WOD from May 23.

E2MOM for 10 minutes (5 rounds)

  • 3-6 x Deficit Handstand Pushups

Then for total Burpees against a 2 minute running clock do

  • 3 x Hang Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • 9 x Front Squats @ 95lbs
  • Max Reps Buprees

Rest 2 minutes and repeat for a total of 5 rounds.

Results:  For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round.  For the Metcon did 20-18-18-16-14 Burpees per round.

Deadlift and Kettlebell Swings then Power Snatch and Toes to Bar

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Format was inspired form CFI workout from May 4, 2018 but changed to match what I wanted to do.

  • 15 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Kettelbell Swings in 60 seconds
  • Rest 2 minutes
  • 10 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds
  • Rest 2 minutes
  • 5 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds

Then against a 2 minute running clock do AMRAP of

  • 5 x Power Snatch @ 80lbs
  • 10 x Toes to Bar

Rest 2 minutes between sets for a total of 4 sets.

Results:  Really hard on the forearms. Deadlifts and Kettlebell Swings – 160lbs/34reps, 185lbs/27reps, 205lbs/25reps.  Metcon 28reps, 23reps, 23reps, 22reps.