Category Archives: Task Based

For time, perform x rounds of…

Front Squats then Squat Cleans and HSPU

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Every 2 minutes for 15 minutes, Front Squats

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then for time (Street Parking WOD from April 26)

  • 75 x Squat Cleans @ 95lbs
  • EMOM stop and do 2 x Handstand Pushups

Time Cap 15 minutes.

Results:  Front Squats 115-135-155-185-205lbs.  For the metcon ended up with only 62 reps after the 15 minutes so I guess the 95lbs was too heavy.  Great workout

Kneel-Stand, Renegade Rows, KBS and DUs

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8 rounds for time

  • 4 x Kneel-Stand with 50lbs Sandbag on Left Shoulder
  • 4 x Kneel-Stand with 50lbs Sandbag on Right Shoulder
  • 8 x Renegade Rows @ 14kg
  • 16 x Kettlebell Swings
  • 32 x Double Unders

Results:  For the kneel-stand, alternate legs for each rep.  Put the Sandbag on the floor to switch shoulders.  Definitely feel your core working with 50lbs on just one shoulder.  Probably should have gone heavier with the RRs, they were the easiest part.  Metcon 22:32.

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.

Power Snatches, Box Jumps, OHS and Burpees

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Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

  • Power Snatch @ 65lbs/30kg
  • Box Jump Overs

Immediately followed by 21-15-9 of

  • Overhead Squat @ 65lbs
  • Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats.  Got up to 3 x  80lbs of each.  For the metcon 13:05

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

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5 rounds for time

  • 5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
  • 5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
  • 5 x Dumbbell Snatch Left @ 40lbs
  • 5 x Dumbbell Snatch Right @ 40lbs
  • 10 x Burpees
  • 10 x Dumbbell Front Squat @ 40lbs per hand

Results:  17:17.  I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.