Category Archives: Body Weight

Back Squats and Pullups with T2B and Thrusters

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Every 2 minutes for 10 minutes (5 sets)

8 x Back Squat @ 65%

Then 5 rounds for time of (half of the CF New England WOD from Feb 17)

  • 9 x Toes to Bar
  • 15 x Sandbag Thrusters/Wall Balls

I’ll save the second half for another day.

Then 3 sets of

  • 8 x Strict Pullups (or max unbroken reps)

Results: 65% Back Squat is 155lbs. Metcon in 6:03. Pullups got 8-8-6.

Bench Press then Deadlifts, TRX Atomic Pushups and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Bench Press @ Body Weight

Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.

5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds

  • 7 x Deadlifts @ Body Weight
  • 9 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Body Weight 165lbs. Metcon 221 reps.

  1. 2 rounds +7 reps / 49 reps total
  2. 2+5 / 46
  3. 2+3 / 45
  4. 2 / 42
  5. 1+18 / 39

Cin City from CFNE

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Crossfit New England WOD from Jan 29.

Take 15-20 minutes and build to a heavy

  • 3 x Push Press

Then for time

  • 21 x Push Press @ 95lbs
  • 5 Rounds of Cindy
  • 15 x Push Press @ 195lbs
  • 3 Rounds of Cindy
  • 9 x Push Press @ 95lbs
  • 1 Round of Cindy

One round of Cindy is

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.

Bench Press then Row, Squats and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).

Back Squats then Pullups, HSPU and KBS

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Back Squats @ 60%
  • Set 2 – 3 x Back Squats @ 70%
  • Set 3 – 3 x Back Squats @ 80%
  • Set 4 – 2 x Back Squats @ 90%
  • Set 5 – 1 x Back Squats @ 95%

7 rounds for time

  • 7 x Pullups
  • 7 x Handstand Pushups
  • 21 x Kettlebell Swings @ 32kg

Results: Beck Squats 155-175-195-215-225lbs (1RM 240lbs). Metcon in 16:55.