Category Archives: Very Long (>20 min)

>20 minutes

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!

A Sunday WOD

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A slightly modified version of a workout Lisa brought home from her Gym. One round of

  • 50 x Pushups
  • 50 x Split Squats Left Leg (rear foot on floor)
  • 50 x Split Squats Right Leg
  • 50 x Air Squats
  • 50 x Shoulder Taps
  • 50 x Reverse Lunges
  • 50 x Squat Jumps
  • 50 x Lateral Bound
  • 50 x Pullups (was Jumping Jacks)
  • 50 x Lateral Lunge
  • 50 x Situps (was Bicycles)
  • 50 x Mountain Climbers (R+L = 1)
  • 50 second Plank

Results: I didn’t time it, just worked my way through each exercise. For shoulder taps and lunges I did R + L = 2 reps, Lisa did R + L = 1 rep. Takes a long time to work through it all so up to you how long you want to spend. Either way it a good high volume workout.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

Strict Press then DUs, Row, T2B, Situps and Push Press

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Every 2 minutes for 12 minutes (6 rounds)

  • 1 x Strict Press

Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.

  • Station 1 – Row 10 Calories + 10 x Abmat Situps
  • Station 2 – 50 x Double Unders + 8 x Toes to Bar
  • Station 3 – 15 x Push Press @ 80% of 1RM from above

Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.