Category Archives: Task Based

For time, perform x rounds of…

Single Leg DL and Glute Bridges then DB Snatch and Burpees

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Hotel travel WOD. 

3 rounds

  • 5 x Single Leg Deadlift per Leg @ 40lbs per Hand
  • Rest 1 minutes
  • 8 x Glute Bridge with Dumbell @ 40lbs
  • Rest 2 minutes

Then for time

  • 30 x Alternating Dumbbell Snatch @ 40lbs
  • 10 x Burpees
  • 20 x Dumbbell Snatch
  • 10 x Burpees
  • 10 x Alt Dumbell Snatch
  • 10 x Burpees

Results:  Metcon 6:18

Bench Press then Burpees, Power Cleans, Push Press and T2B

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Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

  • 5 x @ 80%
  • 3 x @ 90%
  • 2 x @ 95%
  • Max Reps at 80%

Then for time

  • 50 x Burpees over the Barbell
  • 50 x Power Cleans @ 75lbs
  • 50 x Push Press @ 75lbs
  • 50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.

Crossfit Open WOD 19.4 Modified

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Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…

For time, including rest, complete both parts

  • 10 x Snatch @ 65lbs
  • 10 x Burpees over the Bar

Rest 3 minutes then

  • 10 x Pullups
  • 10 x Burpees over the Bar

Results:  11:21.

Handstand Pushups then Power Cleans and Dips

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5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Ring Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results:  Metcon 11:33.