Category Archives: Favorite

Crossfit321 Vacation WOD

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Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout.  Sam was a member of this Crossfit for a while while at Bowdoin…

Not for time do 3 rounds of Bench Press with the following rep scheme:

  • 5 x @ 65% of 1 RM
  • 3 x @ 75%
  • Max Reps @ 85%

Then for time do:

  • Row 2k
  • 50 x Burpees
  • 50 x Pullups
  • 50 x Hand Release Pushups

Results:  This is a great holiday upper body workout.  Need to come up with the equivalent lower body workout.  Max effort bench ended up with 3 reps at 180lbs/80kg.  Metcon in 20:22.

Back Squats, then KB Swings, Burpees, Rowing and BJ Overs

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Taken from Crossfit321 in Brunswick, ME.

Every 2 minutes for 10 minutes (5 rounds), do:

5 x Back Squats @ 185lbs / 85kg

Then for time do 21-15-9 of:

  • Kettle Bell Swings @ 24kg
  • Burpees

Rest 5 minutes, then for time do 21-15-9 of:

  • Row for Calories
  • Box Jump-overs 24/20

Results:  For the first part 3:51, for the second part 5:31.

Sunday Workout 17.01.2016

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Not for time do Deadlifts in the following format:

  • 5 x 70kg
  • 4 x 80kg
  • 3 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 2 x 100kg
  • 3 x 90kg
  • 4 x 80kg
  • 5 x 70kg

Then do the Fight Gone Bad Workout.  3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):

  • Wall Balls, first minute
  • Sumo Deadlift Highpull @ 30kg, second minute
  • Box Jumps, third minute
  • Push Press @ 30kg, fourth minute
  • Row for Calories, fifth minute
  • Rest 1 minute

Results:   Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.

 

Core Work then Cleans, S2OH, Front Squats and Burpees

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Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.

Three, 7 Minute AMRAPs

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Based on the CFI workout from October 22.

Round 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Bar Hop Burpees
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Round 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 40 x Double Unders
  • 20 x Hand Release Pushups

Rest 7 minutes

Round 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettlebell Swings
  • 10 x Dips

Results:  Really good format, all three were hard but with the long rest you could recover between.  Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.