Category Archives: Movement Class

Sumo Deadlifts then Overhead Squats, Sumo Deadlift Highpulls, and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Sumo Deadlifts @ Body Weight

Then, taken from the CF New England WOD from March 5.

AMRAP in 10 minutes

  • 15 x Overhead Squats @ 65lbs
  • 12 x Sumo Deadlift Highpulls @ 65lbs
  • 9 x Strict Pullups

Results: Used 165lbs for the Sumo Deadlifts. Metcon 3 rounds plus 25 reps.

Planks then Overhead Squats

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4 rounds

EMOM for 12 minutes, alternate through the following

  • Station 1 – 5 x Standing Sots press @ empty bar
  • Station 2 – 3 x OHS @ empty bar

Every 3 minutes for 12 minutes

  • 3 x Overhead Squat

Work up to a heavy set.

Then for form, 3 rounds of

  • 3 x Snatch Balance

Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.

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).

Back Squats then Burpee Pullups, DB Snatch and Wallballs

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Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.

Every 3 minutes for 15 minutes

  • Sets 1 – 4 – 4 x Back Squat @ 75-85%
  • Set 5 – Max Reps Back Squat @ 80-85%

Then AMRAP in 10 minutes of

  • 5 x Burpee Pullups
  • 10 x Alternating Dumbbell Snatch @ 21kg
  • 20 x Wallballs / Sandbag Thrusters

Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).