Category Archives: Task Based

For time, perform x rounds of…

Crossfit Open WOD 24.1

By | | , , , ,
1 Comment

For time, 15 minute time cap,

  • 21 x Dumbbell Snatch Arm 1 @ 21kg (Rx is 22.5kg)
  • 21 x Burpees over the DB
  • 21 x Dumbbell Snatch Arm 2
  • 21 x Burpees ove the DB
  • 15 x Dumbbell Snatch Arm 1
  • 15 x Burpees over the DB
  • 15 x Dumbbell Snatch Arm 2
  • 15 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 1
  • 9 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 2
  • 9 x Burpees over the DB

Results: 13:27.

C2B Pullups then K2E, G2OH and Run

By | | , , , ,
Comments Off on C2B Pullups then K2E, G2OH and Run

Workout in the woods…

Every 2 minutes for 20 minutes

  • 1.1.1 x Chest to Bar Pullups as High as Possible

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Then for time

  • 40 x Knees to Elbow
  • 40 x Sandbag Ground to Overhead @ 20kg
  • 800m Run
  • 30 x Knees to Elbow
  • 30 x Sandbag Ground to Overhead
  • 800m Run
  • 20 x Knees to Elbow
  • 20 x Sandbag Ground to Overhead
  • 800m Run

Results: Metcon 35:00.

Front Squats then Cleans, Presses and Reverse Lunges

By | | , , ,
1 Comment

3 rounds of

  • 1 x Pause Front Squat @ 75% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by Street Parking’s Vault WOD #7, 10 rounds for time of

  • 1-2-3…7-8-9-10 x Clean and Press @ 75lb
  • 10-9-8-7…3-2-1 x Barbell Reverse Lunge @ 75lbs (back rack, r+l=1rep)

Results: Used 165lbs for the Front Squats. Metcon 18:26.