Category Archives: Body Weight

Crossfit Open WOD 19.4 Modified

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Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…

For time, including rest, complete both parts

  • 10 x Snatch @ 65lbs
  • 10 x Burpees over the Bar

Rest 3 minutes then

  • 10 x Pullups
  • 10 x Burpees over the Bar

Results:  11:21.

Front Squats then KBS, Situps and DUs

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Every 2 minutes for 10 minutes

  • 5 x Front Squats @ 165lbs

Taken from CF New England WOD from March 10.

For time

  • 21 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 18 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 12 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 9 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 6 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 3 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders

Results: Metcon 11:48

Strict Presses then Atomic Pushups, Box Jumps and Kettlebell Swings

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Take 15-20 minutes and work up to a heavy

  • 1 x Strict Press

Then 5 rounds for time

  • 10 x TRX Atomic Pushups with Pike Press
  • 15 x Box Jumps
  • 20 x Kettlebell Swings

Results:  For the strict press ended up at 155lbs (new 1RM).  Rep scheme was 5-3-3-3-1-1-1.  Really felt it in my lower back like it was cramping or really fatigued.  Nothing a little stretching didn’t fix, but something to work on.  Metcon 12:57.

Deadlifts and Kettlebell Swings then Pullups, Burpees and Snatches

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Three rounds (taken from CF Invictus WOD from February 25)

  • 6 – 8 x Deadlift
  • Rest 20 seconds
  • 20 x Kettlebell Swings
  • Rest 3 minutes

Then 5 rounds for time

  • 6 x Strict Pullups
  • 8 x Power Snatch @ 75lbs
  • 10 x Burpees

Results: Deadlifts 185-205-225.  Metcon in 8:39.

Bench Press then Box Jumps, Ring Dips and Air Squats

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9 rounds of Bench Press with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Then for max reps, 5 rounds of.

  • 1 Minute Box Jumps
  • 1 Minute Ring Dips
  • 1 Minute Air Squats
  • Rest 1 Minute

Results:  Bench Press 135-155-165-185-195-205-210-220lbs.  Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.