Category Archives: Task Based

For time, perform x rounds of…

Front Squats and HSPU then Cleans, Box Jumps and Plate Walks

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5 rounds

  • 3 x Front Squats
  • Rest 30 seconds
  • 5 x Handstand Pushups
  • Rest 90 seconds

Results: Front Squats 165-170-175-185-190lbs. Initially planned to do more but was really tight and the front squats were a struggle, so took the last 15 minutes to work on mobility instead of the Metcon.

Fat Amy… Down and Back Metcon

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Based on the Fat Amy WOD from WODwell.

For time

  • 50 x Air Squats
  • 10 x Burpees
  • 40 x Ab Mat Situps
  • 10 x Burpees
  • 30 x Lunges (L+ R = 2 reps)
  • 10 x Burpees
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Burpees
  • Row 10 Calories
  • 10 x Burpees
  • 20 x Kettlebell Swings
  • 10 x Burpees
  • 30 x Lunges
  • 10 x Burpees
  • 40 x Situps
  • 10 x Burpees
  • 50 x Air Squats

Results: 17:02

HSPU and Pullups then Power Cleans and Dips

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5 rounds of

  • 10 x Alternating Single Leg Pike Lift from Paralleletts (5 per side)

Then another repeat WOD, this time from March 13, 2019.

5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results: Metcon – 10:08 (last time completed in 11:33).

Bench Press then DUs, Reverse Lunges and DB Shoulder Press

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6 rounds of

  • 3 x Bench Press

Work up to a heavy triple.

Then 8 rounds for time (Rx version of the Street Parking WOD from March 13), try and get under 15 minutes.

  • 30 x Double Unders
  • 12 x Alternating Reverse Lunges with Dumbbells in Farmer Hold @ 18kg (6 per side)
  • 12 x Alternating Dumbbell Shoulder Press @ 18kg (6 per side)

Results: Bench Press 135-155-170-185-195-200lbs. Metcon 14:54.