Category Archives: Task Based

For time, perform x rounds of…

KB Press and Wimdmills then MUs, Deadlifts and T2B

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5 rounds

  • 10 x Alternating Kettlebell Press @ 14kg per hand (r+l=1 rep, holding both KB in rack position press one then then the other)
  • 3 x Alternating Standing Windmills @ 14kg (r+l=1rep, put one KB down and do a windmill alternating sides)

For time

  • 8 x Seated Ring Muscle Ups
  • 16 x Deadlifts @ 220lbs/100kg
  • 32 x Toes to Bar
  • 16 x Deadlifts
  • 8 x Seated Ring Muscle Ups

Results: Metcon 17:42. Most of the time was on the Muscle Ups.

Open WOD 24.3, Pullups and Thrusters

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Did the Masters 55+ version of the Open WOD.

For time complete both parts, 15 minute time cap…

5 rounds of

  • 10 x Thrusters @ 30kg (Rx is 29kg)
  • 10 x Pullups

Rest 1 minute then 5 rounds of

  • 7 x Thrusters @ 40kg (Rx is 43kg)
  • 7 x Chest to Bar Pullups

Results: 14:45. Did this one at CF Interlaken, so had extra motivation to get it done in the time cap.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.

Crossfit Open WOD 24.1

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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.