Category Archives: Task Based

For time, perform x rounds of…

Strict Presses then a KB Complex

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4 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then 10 rounds for time with a single Kettlebell (left + right = 1 round)…

  • 1 x Kettlebell Bent Row @ 20kg
  • 1 x Kettlebell Swing
  • 1 x Kettlebell Clean
  • 1 x Kettlebell Squat Clean
  • 1 x Kettlebell Press
  • 1 x Kettlebell Snatch
  • Repeat with other arm

Finisher… accumulate

  • 50 x Floor Seated Dumbbell Strict Press @ 14kg

Results: Used 120lbs/55kg or the Presses. Metcon 7:11.

Row, V-Ups, Step Ups, Pushups and Ring Rows

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Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

  • Row 1000m
  • Round 1 – Max V-Ups
  • Round 2 – Max Weighted Box Step Ups @ 20kg
  • Round 3 – Max Pushups
  • Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Bench Press then Pullups and Pushups

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5 rounds of

  • 2 x Bench Press @ 80% of 1RM
  • 15 second Chin over Bar Hold

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

  • 20 x Strict Pullups

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

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Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

  • 30 x Handstand Pushups
  • 30 x Deadlifts @ 185lbs/85kg
  • 30 x Ring Dips
  • 30 x Power Cleans @ 120lbs/55kg
  • 30 x Pullups
  • 30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.