Category Archives: Very Long (>20 min)

>20 minutes

Handstand Pushups and Pullups then Run and Pistol Squats

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Based on the Instagram WOD from the Box Programming.

For time alternate the following two reverse ladders

  • 5-4-3-2-1 x Deficit Handstand Pushups
  • 10-8-6-4-2 x Strict Pullups

Then for time

  • Run 8k / 5 miles

Then two rounds

  • 6 x Alternating Pistol Squats (3 per Leg)

Results: HSPU and Pullups 5:37. Run 43:06 (5:21/km). Pistol Squats after a run and stretch seem to work really well, still needed to have my heal raised slightly but no counter weight.

V-Ups and Mountain Climbers then TRX Split Squats and Deadlifts then Row, KB Swings and DUs

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4 sets of the following complex, rest as needed between sets

  • 8 x Alternating Single Leg V-Up (4 per leg)
  • 8 x Mountain Climber (L+R = 1 Rep)
  • Repeat for 2 rounds

Then 4 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Split Squats with 30lbs sandbag on shoulder

Then 2 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Single Leg Deadlift with 24kg Kettlebell

Then 6 rounds for total reps/calories, set EMOM timer for 23 minutes

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Kettle Bell Swings @ 24kg
  • 1 Minute Rest

Results: TRX Split Squats and Deadlifts were very difficult and unstable but got through them. Metcon 54-55-54-48-44-48 reps.

Dumbbell G2OH and Burpees

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Hotel workout from the Box Programming on Instagram.

Using a single Dumbbell, for time 21-15-9

  • Dumbbell Ground to Overhead @ 50lbs/22.5kg
  • Burpees over the Dumbbell

Rest 2 minutes, then for time 30-15 of

  • Dumbbell Ground to Overhead @ 50lbs
  • Burpees over the Dumbbell

Rest 2 minutes, then for time

  • 45 x Dumbbell Ground to Overhead @ 50lbs
  • 45 x Burpees over the Dumbbell

Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.

Christmas Workout

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Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!