Category Archives: Task Based

For time, perform x rounds of…

C2B Pullups then K2E, G2OH and Run

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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

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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.

Front Squats then Pistol Squats and Atomic PU

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Accumulate 2 minutes

  • Freestanding Handstand Hold

Then 3 rounds of

  • 1 x Pause Front Squat @ 70% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by the Crossfit WOD from 9 Feb, for time

  • 15-12-9 x Pistol Squats (l+r=1 rep)
  • 30-24-18 x TRX Atomic Pike Pushups

Results: Used 155lbs/70kg for the Front Squats. Metcon 16:20 (left leg is really weak!)