Category Archives: Task Based

For time, perform x rounds of…

Overhead Squats then DUs, T2B and Squat Snach

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3 rounds of Sots Presses

  • 2 x Standing Sots Press @ 45lbs (empty bar)
  • 2 x Half Squat Sots Press @ 45lbs
  • 2 x Full Squat Sots Press @ PVC Pipe

Raise heels with some 5kg plates if necessary.

Then 3 rounds of

  • 5 x Overhead Squats @ 45lbs

Then still with an empty bar complete 3 rounds of

Then 5 rounds of

  • 5 x Overhead Squat @ 75lbs

Then AMRAP in 15 minutes of

  • 60 x Double Unders
  • 20 x Toes to Bar
  • 10 x Squat Snatch @ 65lbs

Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.

Bench Press then Deadlifts, TRX Atomic Pushups and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Bench Press @ Body Weight

Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.

5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds

  • 7 x Deadlifts @ Body Weight
  • 9 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Body Weight 165lbs. Metcon 221 reps.

  1. 2 rounds +7 reps / 49 reps total
  2. 2+5 / 46
  3. 2+3 / 45
  4. 2 / 42
  5. 1+18 / 39

Cin City from CFNE

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Crossfit New England WOD from Jan 29.

Take 15-20 minutes and build to a heavy

  • 3 x Push Press

Then for time

  • 21 x Push Press @ 95lbs
  • 5 Rounds of Cindy
  • 15 x Push Press @ 195lbs
  • 3 Rounds of Cindy
  • 9 x Push Press @ 95lbs
  • 1 Round of Cindy

One round of Cindy is

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.

Dumbbell G2OH and Burpees

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Hotel workout from the Box Programming on Instagram.

Using a single Dumbbell, for time 21-15-9

  • Dumbbell Ground to Overhead @ 50lbs/22.5kg
  • Burpees over the Dumbbell

Rest 2 minutes, then for time 30-15 of

  • Dumbbell Ground to Overhead @ 50lbs
  • Burpees over the Dumbbell

Rest 2 minutes, then for time

  • 45 x Dumbbell Ground to Overhead @ 50lbs
  • 45 x Burpees over the Dumbbell

Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.

Deadlifts, a KB Complex and some Core Work

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Every 2 minutes for 18 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 9 – 1 x Deadlift @ 95%

Then every 3 minutes for 9 minutes

  • 5 x Kettlebell Push Press + Overhead Reverse Lunge @ 24kg per Leg (do all 5 on one side then switch to the other)

This was inspired by some compound movements I saw on some Instagram sites. I tried to put it all into a single movement, simultaneously dropping to a reverse lunge as I pressed overhead.

Then 3 rounds of this complex…

  • 1 x Strict Toes to Bar
  • 1 x Strict L-Sit Pullup
  • 2 x Strict Toes to Bar
  • 2 x Strict L-Sit Pullup

Results: Deadlift 135-185-225-255-275-295lbs x 5. Kettlebell Push Press plus OH Lunge complex were OK. Took a lot of concentration to get it right. T2B and Pullup complex was not as pretty as in the video but got the 2 rounds in.