Crossfit mainsite WOD from 2013….
For time do
Then 5 rounds of
Then
Results: 17:45. Good shoulder workout. 20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!
Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.
Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-). For max reps at each station do 3 rounds of:
Rest 5 minutes between rounds.
Results: 70/90/100 reps. In round one took too long to walk inside, so did not have time to do any double unders. Rounds two and three are approximate since I lost track of counting a couple of times. Could have gone heavier with the dumbbells but still was hard.
Beginning on a 4-minute clock, complete as many reps as possible of:
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
Stop at 20 minutes
Results: Even with my wimpy weights ended up doing only one round plus 25 T2B, 50 DUs and 4 Squat Cleans @ 115lb (8 minutes).
For time do:
Results: Finished in 17:09.