Category Archives: Favorite

Crossfit Open WOD 23.1

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This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of

  • 60 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 20kg (Rx is Wall Balls @ 10kg)
  • 30 x Clean @ 135lbs
  • 20 x Pullups (Rx is Muscle Ups)

Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.

Deadlifts, BBJO, T2B and KBS

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Take 15 minutes and work up to the working weight for the Deadlifts.

AMRAP in 25 minutes of

  • 10 x Deadlift @ 225lbs/102kg
  • 12 x Burpee Box Jump Overs
  • 20 x Toes to Bar
  • 12 x Burpee Box Jump Overs
  • 30 x Kettlebell Swings @ 24kg
  • 12 x Burpee Box Jump Overs

Inspired by the Street Parking Vault WOD Zeus.

Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.

Strict Presses then C&J and Reverse Lunges

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then a Street Parking WOD from last week. For time

  • 10 x Clean and Jerk @ 95lbs
  • 8 x Front Rack Reverse Lunge (R+L=2 reps)
  • 9 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 8 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 7 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 6 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 5 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 4 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 3 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 2 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 1 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge

Results: Strict Press 95-110-120-110-120-130-135lbs. Metcon 18:22. Nice WOD.

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

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5 rounds for time

  • 5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
  • 5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
  • 5 x Dumbbell Snatch Left @ 40lbs
  • 5 x Dumbbell Snatch Right @ 40lbs
  • 10 x Burpees
  • 10 x Dumbbell Front Squat @ 40lbs per hand

Results:  17:17.  I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.