Inspired by the Crossfit WOD from 17. Sept…
AMRAP in 3 minutes
Rest 90 seconds and repeat for 4 rounds.
Results: Row 17-17-12-12 calories.
Based on one of the 9/11 memorial WODs (rounded the numbers to make it easier for my simple mind).
Results: 24:49.
Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…
1 round of
Then 3 rounds of
Then
Then 7 rounds of
Then
Results: 19:52… averaged approx. 6:38 per round.
Take 7 rounds, working up to a heavy deadlift…
Then using a single kettlebell, every 2 minutes for 12 minutes, perform all exercises on one side in one 2 minute round, then switch to the other for the next round (3 rounds per side)
Results: Deadlifts 135-185-225-255-275-285-295lbs/135kg. Metcon was good and hard.
3 rounds of
Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…
AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.