Category Archives: Very Long (>20 min)

>20 minutes

KBS, Row, RFE Split Squats, Overhead Presses and T2B

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Buy in

  • 100 x Kettlebell Swings @ 24kg (break as needed)

Immediately followed by EMOM for 20 minutes rotate through the following 5 movements (4 rounds of each)

  • 12 x Seated Overhead Press Left @ 14kg
  • 12 x Seated Overhead Press Right
  • 12 x Rear Foot Elevated Split Squat Left Leg @ 2 x 14kg Kettlebell
  • 12 x Rear Foot Elevated Split Squat Right Leg
  • 12 x Toes to Bar

Immediately followed by

  • 1000m Row

Results: 29:02.

Burpees, Cleans, Push Presses and Front Squats

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Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.

10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)

  • 3 x Burpees
  • 3 x Power Clean @ same weight as final Bear Complex weight from last week
  • 3 x Front Squat
  • 3 x Push Jerks/Press
  • 3 x Burpees
  • Rest 1:1

Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).

Burpees, G2OH and Row

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Inspired by the Kody hero WOD from WODwell Crossfit…

Part 1 – AMRAP in 20 minutes

  • 9 x Burpees
  • 8 x Ground to Overhead @ 75lbs

Immediately followed by Part 2 –

  • Row 2000m

Results: Metcon total time 29:41. Part 1 – 10 rounds plus 5 reps. 2k Row in 8:52. Took some time to transition to the rower. Power Snatch for the G2OH.