Category Archives: Format

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

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4 rounds of

  • 3 x Strict Press @ 75% of 1RM
  • Rest 20 seconds
  • 8-10 x Barbell Bent Rows
  • Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

  • Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
  • Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

  • 50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Bench Press then Pullups and Pushups

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5 rounds of

  • 2 x Bench Press @ 80% of 1RM
  • 15 second Chin over Bar Hold

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.

Deadlifts then T2B and KBS

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5 rounds

  • 3 x Deadlifts (increase weight per round)
  • Rest 30 seconds
  • 8 x Russian Tiwst @ 14kg
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 5 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar
  • 10 x Kettlebell Swings
  • 10 x Toes to Bar
  • 15 x Kettlebell Swings
  • … etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

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Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

  • 30 x Handstand Pushups
  • 30 x Deadlifts @ 185lbs/85kg
  • 30 x Ring Dips
  • 30 x Power Cleans @ 120lbs/55kg
  • 30 x Pullups
  • 30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.