Category Archives: Movement Class

Power Snatches, Box Jumps, OHS and Burpees

By | | , , , ,
Comments Off on Power Snatches, Box Jumps, OHS and Burpees

Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

  • Power Snatch @ 65lbs/30kg
  • Box Jump Overs

Immediately followed by 21-15-9 of

  • Overhead Squat @ 65lbs
  • Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats.  Got up to 3 x  80lbs of each.  For the metcon 13:05

Front Squats then KBS, T2B, Ring Pushups and Front Squats

By | | , , ,
Comments Off on Front Squats then KBS, T2B, Ring Pushups and Front Squats

Take 15 minutes and work up to a heavy

  • 1 x Front Squat

Then AMRAP in 15 minutes of

  • 21 x Kettlebell Swings
  • 15 x Toes to Bar
  • 9 x Ring Pushups
  • 6 x Front Squats @ 135lbs

For the front squats start with the bar on the floor.

Results: Got up to 205lbs for the front squats..   Metcon 4 rounds plus 18 reps.

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

By | | , , , , ,
Comments Off on Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

5 rounds for time

  • 5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
  • 5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
  • 5 x Dumbbell Snatch Left @ 40lbs
  • 5 x Dumbbell Snatch Right @ 40lbs
  • 10 x Burpees
  • 10 x Dumbbell Front Squat @ 40lbs per hand

Results:  17:17.  I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Run, Overhead Lunges and V-Ups

By | | , , , ,
Comments Off on Run, Overhead Lunges and V-Ups

Travelling this week, so this short Streetparking WOD which was posted on Instagram was a good choice.  I modified it slightly since I didn’t have any rope to do Double Unders (Rx had 100 DUs instead of the run).

For time 

  • Run 400m/0.25mi
  • 50 x Single Arm Overhead Dumbbell Reverse Lunges (25 right arm overhead /25 left arm overhead) @ 35lbs
  • 50 x V-Ups (or Toes to Bar if you have a bar)
  • 50 x Single Arm Overhead Dumbbell Reverse Lunges
  • Run 400m

Results:  13:24.

Clean and Press Complex then Jackie

By | | , , ,
Comments Off on Clean and Press Complex then Jackie

5 rounds of

  • 1 x Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Strict Press
  • 1 x Hang Squat Clean
  • 1 x Push Press

Increase weight per round.

Then Jackie

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 50 x Pullups (Rx is 30)

Results:  Complex 95-105-115-125-130lbs.  Jackie 12:27.  Don’t know why I did 50 pullups, number is just stuck in my mind.  12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.