Category Archives: Focus Area

KB Press and Wimdmills then MUs, Deadlifts and T2B

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5 rounds

  • 10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
  • 3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

  • 8 x Seated Ring Muscle Ups
  • 16 x Deadlifts @ 220lbs/100kg
  • 32 x Toes to Bar
  • 16 x Deadlifts
  • 8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.

HPC, Burpees and Dips

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3 rounds and work upt o a heavy

  • 3 x Hang Power Clean

Crossfit WOD from 16. March… AMRAP in 12 minutes

  • 2 x Ring Dips
  • 2 x Buprees
  • 5 x Hang Power Cleans @ 120lbs/55kg
  • 4 x Ring Dips
  • 4 x Burpees
  • 5 x HPC
  • …etc adding 2 reps to the Dips and Burpees each round

Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.

Handstand Practice then Snatches and Overhead Squats

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Take 15 minutes and work on Frog Stand press to Handstand

Then 3 rounds of

  • 1 x Wall Walk plus 3 x Wall Facing Handstand Pushups

Then every 2 minutes for 20 minutes work up to a heavy

  • 2 x Panda Pull
  • 1 x Hang Power Snatch

Then every 2 minutes for 10 minutes with empty bar

  • 5 x Standing Sotts Press with Snatch Grip
  • 3 x Heel Elevated Overhead Squat

Results: Got up to a 43kg Power Snatch.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.

Front Squats

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Been doing a lot of high intensity work this week so just some skill and strength today.

Take 15 minutes and work on Frog Stand Press Progressions.

5 rounds of

  • 1 x Pause Front Squat @ 80% of 1RM
  • 3 x Front Squat
  • Rest 2 minutes

Then 1 round of

  • 20 x Front Squats @ 50% of 1RM

Results: Used 175lbs and 110lbs for the Front Squats.