Category Archives: Format

Lunge/Squat Complex then Deadlifts and HSPU

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Every 2 minutes for 10 minutes (5 rounds) perform the following complex with bar in the front rack position:

  • 1 x Forward Lunge Right Leg @ 50kg
  • 1 x Forward Lunge Left Leg @ 50kg
  • 1 x Reverse Lunge Right Leg @ 50kg
  • 1 x Reverse Lunge Left Leg @ 50kg
  • 4 x Front Squat @ 50kg

Then do AMRAP in 8 minutes of:

  • 8 x Deadlifts @ 70kg
  • 8 x Handstand Pushups

Results: For the AMRAP – 5 rounds plus 8 Deadlifts.

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.

500 Kettlebell Swings and some Dips

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 2 x Dips, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 4 x Dips, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 6 x Dips, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: Took a total of 43:57 this time.  Round 1 – 5:25, Round 2 – 6:13, Round 3 – 6:29, Round 4 – 6:41, Round 5 – 6:07.

Weighted Pullups and Bench Press, then two, 5 Minute AMRAPs

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Not for time do 4 rounds of each of the the following:

  • 3 x Weighted Pullups
  • 3-5 x Bench Press progressing to heavier weights per set

Then AMRAP in 5 minutes of :

  • 10 x Pullups
  • 10 x Wall Balls
  • 10m Farmer Carry @ 24kg per hand

Rest 5 minutes

Then AMRAP in 5 minutes of:

  • 10 x Toes to Bar
  • 10 x Box Jumps
  • 10m Farmer Carry @ 24kg per hand

Results: Got up to 85kg with the bench press.  For each AMRAP did around 5 rounds.

Saturday Workout – 14.11.2015

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For time complete one round of each of the following couplets according to the rep scheme shown.  Rest as needed between rounds.

Part A –

  • 100-90-80-70-60-50-40-30-20-10 x Single Unders (or half as many Double Unders)
  • 1-2-3-4-5-6-7-8-9-10 x Pushups

Part B –

  • 10-9-8-7-6-5-4-3-2-1 x Box Jumps/Step-ups
  • 1-2-3-4-5-6-7-8-9-10 x Med Ball Cleans

Part C –

  • 10-20-30-40 x Lunges
  • 10-20-30-40 x Situps

Part D –

  • 1-2-3-4-5-6-7-8-9-10 x KB Swings
  • 10-9-8-7-6-5-4-3-2-1 x Burpees

Part E –

  • 9-15-21 x Cal Row
  • 9-15-21 x Ball Slams

Results:  Took longer than expected for a group workout (10 minutes per set).  Only could complete 4 rounds in 45 minutes.  My results were, Part A – 7 minutes, Part B – 6 minutes.  Part E – 5 minutes.