Category Archives: Task Based

For time, perform x rounds of…

Power Clean, Press and Pullups

By | | , , , ,
Comments Off on Power Clean, Press and Pullups

Every 1 minute for 8 minutes

  • 2 x Pause Power Clean (pause at knee, focus on bar path and back angle) @ 50% 1RM Power Clean

Then every 3 minutes for 15 minutes work up to a heavy complex of

  • 1 x Hang Power Clean
  • 1 x Power Clean
  • 1 x Power Clean and Jerk

Then for time

  • 30 x Clean and Press @ 115lbs.

Results: Used 80lbs for part 1. Part 2 115-125-130-135-140lbs/64kg. Metcon 8:38.

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

By | | , , , ,
1 Comment

5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.

Power Cleans, Push Press, Front Squats and Situps

By | | , , ,
1 Comment

This was inspired by the Crossfit benchmark WODs Andi and Angie.

For time, complete each movement before moving to the next

  • 100 x Hang Power Clean @ 65lbs
  • 100 x Push Press @ 65lbs
  • 100 x Front Squats @ 65lbs
  • 100 x Abmat Situps

Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!

Split Squats and Hip Thrusts then Row, KBS and Deadlifts

By | | , , , ,
Comments Off on Split Squats and Hip Thrusts then Row, KBS and Deadlifts

5 rounds of and work up to a heavy

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Right
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left
  • Rest 2 minutes

Then 3 rounds, rest 2 minute between round

  • 20 x Weighted Hip Thrusts @ 95lbs

Then, for time, complete both parts

Part 1 –

  • Row 1k

Part 2 – 5 rounds of

  • 20 x Kettlbell Swings @ 24kg
  • 3 x Deadlifts @ 185lbs

Results: Split Squats 65-75-85-105-115lbs. Metcon 11:31.

Pullups and Dips then DUs, T2B and Devil Press

By | | , , , ,
1 Comment

EMOM for 20 minutes

Rounds 1-5 (minutes 1-10)

  • Odd Rounds 3-5 x Weighted Pullup @ 10kg
  • Even Rounds 6-8 x Weighted Dip @ 10kg

Rounds 6-7 (minutes 11-14)

  • Odd Rounds 3-5 x Strict Pullup
  • Even Rounds 6-8 x Dip

Rounds 8-10 (minutes 15-20)

  • Odd Rounds 3-5 x Strict Pullup with Supinated Grip
  • Even Rounds 6-8 x Dip

Then 6 rounds for time

  • 30 x Double Unders
  • 15 x Toes to Bar
  • 5 x Devil Press @ 14kg

Results: Metcon 17:21.