Category Archives: Movement Class

Core Work then Row, Deadlifts and Burpee Pullups

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4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Kettlebell Pull Through @ 16kg
  • 10 x Weighted Situp @ 16kg (Legs Straight, KB Straight overhead)
  • 10 x Kneeling Kettlebell Halos (5 in each direction)

Then inspired by “Cranky Christine” WOD from CF New England…

3 rounds for time including rest (time cap 25 minutes) of

  • Row 700m
  • 12 x Deadlift @ 100kg
  • 21 x Burpee Pullups (original was Burpee Box Jumps)
  • Rest 3 minutes

Results: Metcon 2 rounds plus 650m.

Bench Press then DB Snatch, Push Press, Lunges and Mountain Climbers

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4 rounds

  • 6 x Bench Press @ 80% of 2RM

Then 3 rounds of

  • 15 x Dumbbell Bench Press @ 20kg per Hand
  • 15 x Dummbell Bent Rows @ 20kg per side with Bench

Then “Jingle Bell” WOD from Invictus Boston, AMRAP in 20 minutes…

  • 8 x Hang Dumbbell Snatch @ 20kg Right
  • 8 x Hang Dumbbell Snatch @ 20kg Left
  • 8 x Dumbbell Push Press @ 20kg Right
  • 8 x Dumbbell Push Press @ 20kg Left
  • 8 x Dumbbell Goblet Lunge @ 20kg Right Leg
  • 8 x Dumbbell Goblet Lunge @ 20kg Left Leg
  • 30 x Mountain Climbers (l+r=1 rep)
  • 30 x Second Rest

Results: Used 150lbs for the Bench Press. Metcon 4 very hard rounds.

Front Squats then KB Swings and DLs

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5 rounds of

  • 5 x Straight Leg Situps
  • 5 x Russian Twist @ 14kg
  • 10 x Mountain Climbers (R+L=1 rep)

Then 4 rounds

  • 6 x Front Squat @ 80% of 2RM

Then 6 rounds for time

  • 3 x Kettlebell Deadlifts @ 32kg
  • 3 x Kettlebell Swings @ 32kg
  • 2 x Kettlebell Deadlifts
  • 2 x Kettlebell Swings
  • 1 x Kettlebell Deadlift
  • 1 x Kettlebell Swing

Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).

Pullups, Dips then Run

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Back from Vacation WOD…

3 rounds

  • 3 x Weighted Pullups @ 10kg
  • 6 x Weighted Dip @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 6 x Strict Pullup
  • 9 x Dip
  • Rest 90 seconds

Then 3 rounds

  • 9 x Reverse Ring Rows
  • 11 x Pushups
  • Rest 90 seconds

Then for time

  • Run 5k

Results: 5.82k/32:04.