Category Archives: Task Based

For time, perform x rounds of…

Bench Press and Rows then Pushups and Run

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Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Crossfit Open WOD 20.1 (scaled) then Pullups and Handstand Hold

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10 rounds for time (15 minute time cap)

  • 8 x Ground to Overhead @ 75lbs (Rx is 95lbs)
  • 10 x Burpees Over the Barbell

Then 3 rounds of

  • 8-10 x Strict Pullups
  • Rest 30 seconds
  • 45 second Handstand Hold
  • Rest 60 seconds

Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.

A Sunday WOD

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A slightly modified version of a workout Lisa brought home from her Gym. One round of

  • 50 x Pushups
  • 50 x Split Squats Left Leg (rear foot on floor)
  • 50 x Split Squats Right Leg
  • 50 x Air Squats
  • 50 x Shoulder Taps
  • 50 x Reverse Lunges
  • 50 x Squat Jumps
  • 50 x Lateral Bound
  • 50 x Pullups (was Jumping Jacks)
  • 50 x Lateral Lunge
  • 50 x Situps (was Bicycles)
  • 50 x Mountain Climbers (R+L = 1)
  • 50 second Plank

Results: I didn’t time it, just worked my way through each exercise. For shoulder taps and lunges I did R + L = 2 reps, Lisa did R + L = 1 rep. Takes a long time to work through it all so up to you how long you want to spend. Either way it a good high volume workout.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

OHS then T2B, Dumbbell Snatch and HSPU

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Every 2 minutes for 10 minutes using and empty bar

  • 1 x Power Snatch
  • 1 x Overhead Squat
  • 3 x Full Snatch

Every 2 minutes for 12 minutes

3 x Overhead Squat

Work up to a heavy triple.

Then for time do 5 rounds of

  • 12 x Alternating Dumbbell Snatch (6 per hand) @ 21kg
  • 9 x Toes to Bar
  • 6 x Handstand Pushups

Results: For the OHS ended up at 95lbs (tried 100lbs but failed after one rep). Metcon 10:23.