Category Archives: Task Based

For time, perform x rounds of…

Back Squats then Box Jumps, T2B, Sandbag Thrusters and Dips

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Not for time do five rounds of

  • 5 x Back Squats

For time do

  • 50 x Box Jumps
  • 25 x Toes to Bar
  • 50 x Sandbag Thrusters
  • 25 x Dips
  • 50 x Sandbag Thrusters
  • 25 x Toes to Bar
  • 50 x Box Jumps

Results:  Back Squats, finished with 5 x 185lbs.  For the metcon, compare to July 27, 2014 workout when the result was 20:30…  This time 17:30.  Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.

Barbell Rows and L-Sit, then Push Ups, Front Squats, Push Press and Situps

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Warm up with a 1k row.

EMOM for 10 minutes do the following.  Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.

  • Even minute – 8 x Bent Barbell Rows
  • Odd minute – 20 second L-Sit  accumulated

For time do 4 rounds of the following.  This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.

  • 30 x Push Ups
  • 20 x Front Squat @ 95lbs
  • 20 x Push Press @ 95lbs
  • 30 x Situps

Results: Used 95lbs for the barbell rows.  Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.

Power Cleans and Pushups then Row, Pullups and HSPU

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Do 4 rounds of

  • 1.1.1.1 x Power Clean, rest 15 seconds between singles
  • Rest 30 Seconds
  • Max Effort TRX Pushups
  • Rest 2 minutes

Then for time do 3 rounds of

  • 15 x Calorie Row
  • 12 x Pullups
  • 9 x HSPU

Results:  Didn’t count my pushups but did 10-15 per round.  Finished metcon in 14:09.