Category Archives: Task Based

For time, perform x rounds of…

Front Squats then Box Jump and Devil Press

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8 rounds, rest as needed between rounds

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squat @ 95%
  • 1 x Front Squat @ 95%+
  • 1 x Front Squat @ 95%+

Then keep max weight on the bar and do 3 sets of

For the hold, get positioned under the bar and stand up, hold for the 5-10 seconds, then return the bar to the rack.

Then for time 15-12-9-6 (Fortitude SC WOD from Instagram)

  • Box Jump @ 30 inches
  • Devil Press @ 30lbs

Results: Front Squats 165-185-195-185-195-205-215-220lbs. Metcon 7:51.

Deadlifts, KBS and Bench Press

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5 rounds of

  • 3 x Bench Press

Then 4 rounds of

  • 3 x Deadlift

Work up to the working weight for the next round.

For time 10-20-30-40-50 of

  • Kettlebell Swings @ 24kg
  • Between each round stop and do 3 x Deadlift @ 225lbs

Results: Bench Press 135-155-185-190-195(x2)lbs. Deadlift warm up 155-170-185-205lbs. Metcon 9:29.

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.

Cleans then Cleans, Burpee BJ and SB Thrusters

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5 rounds

  • 2 x Hang Power Clean
  • 1 x Power Clean

Then 30 rounds for time (inspired by CF Invictus Instagram WOD from Aug. 21)

  • 1 x Power Clean @ 125lbs
  • 3 x Bupree Box Jump Step Down
  • 5 x Wall Ball/Sandbag Thrusters @ 30lbs

Results: Cleans 115-125-130-135-140lbs. Metcon 22:35. Only completed 22 rounds, since I ran out of time. Nice WOD even if it was a long grind.

Pike Lifts then Split Squats and Pullups

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3 rounds

  • 10 x Single Leg Pike Lift (R+L=1 rep)
  • 5 x Pike Lift over a KB (Over and back = 1 rep)
  • Repeat for 2 sets

Then 5 rounds

  • 3 x RFE Split Squats with Bar in Front Rack Left
  • Rest 30 seconds
  • 3 x RFE Split Squats with Bar in Front Rack Right
  • Max Unbroken Strict Pullups
  • Rest 2 minutes

Results: My right shoulder is having problems so spent the first 20 minutes working on mobility and some light band work to get it back in shape. Split Squats 95-105-115-125-135lbs. Did 5 reps on my left leg In each set since it was so feeble yesterday. Need to get it stronger to keep up with my right leg.