Category Archives: Very Long (>20 min)

>20 minutes

Back Squats then Row, Step Ups, V-Ups and Bent Rows

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5 rounds, work up to a heavy

  • 10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

  • 1000m Row
  • 30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
  • 20 x Dumbbell Bent Rows @ 14kg per hand
  • 10 x V-Ups
  • 1000m Row
  • 10 x V-Ups
  • 20 x Dumbbell Bent Rows
  • 30 x Box Step Ups
  • 1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

Row, V-Ups, Step Ups, Pushups and Ring Rows

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Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

  • Row 1000m
  • Round 1 – Max V-Ups
  • Round 2 – Max Weighted Box Step Ups @ 20kg
  • Round 3 – Max Pushups
  • Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Gymnastics Work then Strict Presses and Bike

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Take 20 minutes and work on Planche, Press to Handstand, etc.

Then 3 rounds of, rest 2 – 3 minutes between rounds

  • 5 x Strict Press @ same weight as last time

Rest 2 minutes then 2 rounds, rest 2 minutes between rounds

  • Max Strict Press @ 80% of above weight

Then

  • 15k Indoor Bike

Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.

Overhead Lunges, DB Cleans, DB Presses and Burpees

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Streetparking’s WOD from 16 December…

For time to complete all 3 parts…

  • 100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or walking Lunges if you have the space) @ 18kg (total, 50 per leg)

Immediately followed by 10 rounds of

  • 8 x DB Power Cleans @ 18kg
  • 6 x DB Push Jerks @ 18kg
  • 4 x Burpees

Immediately followed by

  • 100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or 100m walking Lunges if you have the space) @ 18kg

Results: 29:54. Was shooting for under 30 so just barely made it. Super hard!