Category Archives: Task Based

For time, perform x rounds of…

Pistols and Turkish Getups then Sumo DL Highpull, Thrusters and Kettlebell Swings

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Not for time perform 3 rounds of:

  • 5 x Pistol Squats each leg
  • 2 x Turkish Getups each side @ 18kg

For time perform 7 rounds of:

  • 10 x SDHP @ 43kg
  • 10 x Sandbag Thrusters @ 15kg
  • 10 x Kettlebell Swings @ 24kg

Results:  Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-).  For the Metcon:  19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot.  Had to break into two sets of 5 after the 3rd round.

Heart Rate during Metcon

Heart Rate during Metcon

Run 6k with Box Jumps and Lunges

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For time do:

  • Run 1.5k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1.5k

Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.

Results: 37:51  HR max = 174 / ave = 154

Pyramid Scheme from ACF

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Inspired by Atomic Crossfit’s workout of the same name.  For time complete one round of the following (time cap of 20 minutes):

  • 10 x Hanging Cleans @ 43kg
  • 20 x Dips
  • 30 x KB Swings @ 24kg
  • 40 x Push Ups
  • 50 x Double Unders
  • 40 x Push Ups
  • 30 x KB Swings
  • 20 x Dips
  • 10 x Hanging Cleans @ 43kg

Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:

  • Hollow Hold
  • Superman Hold

Results:  The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…

Front Squats then Burpees, Thrusters and Rows

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Not for time do Front Squats. Between each set do 5 Toes to Bar.

  • 5-5-5-5-5 @ 55kg

AMRAP in 15 minutes:

  • 7 x Burpees
  • 7 x Dumbell Thrusters @ 14kg per hand
  • 7 x TRX Rows or Reverse Rows

Results:  AMRAP:  10 rounds exactly (did reverse rows with feet on box).  This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:

AMRAP in 15 minutes:

  • 9 x Box Jump Overs
  • 9 x Push Press
  • 9 x Dips

Sunday Workout 22.2.2015

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Deadlifts

  • Set 1: 5 x 70kg
  • Set 2: 5 x 80kg
  • Set 3: 5 x 90kg
  • Set 4: 3 x 100kg
  • Set 5: 3 x 110kg
  • Set 6: 1 x 115kg
  • Set 7: 1 x 115kg

For time perform one round of the following:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Kettlebell Swings
  • 30 x Box Jumps
  • 30 x Double Unders
  • 30 x Push Press
  • 30 x Renegade Rows

Results:  New PR for Deadlifts.  For the metcon we all finished between 11:20 and 12:20.