Category Archives: Body Weight

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.

Weighted Pullups then Dips, Renegade Rows and DUs

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I got 12 unbroken strict pullups earlier this week before a run, but have been stuck at 12 for a while, so trying something new to get to 15. 

EMOM for 20 minutes:

  • 1 x Weighted Pullups (hold 3 seconds at top) @ 30lbs

Then 6 rounds for time

  • 6 x Ring Dips
  • 12 x Renegade Rows
  • 24 x Double Unders

Results:  For the weighted pullups added 5 x weighted situps for rounds 11-20 just to fill the time.  Metcon 7:11.

Dumbbell Snatches and Pullups then Toes to Bar, DB Hang Clean and Jerk, and Burpees

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Every 2 minutes for 10 minutes (5 rounds)

  • 5 x Dumbbell Snatch @ 50lbs/23kg Left Hand
  • 5 x Dumbbell Snatch Right Hand
  • 5 x Strict Pullups

This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.

AMRAP in 12 minutes of

  • 8 x Toes to Bar
  • 10 x Dumbbell Hang Clean and Jerk @ 14kg
  • 12 x Burpees

Results:  For the metcon 5 rounds plus 18 reps.

Bench Press and Pullups then KBS and Ring Dips

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Based on the CF Mainsite WOD from today…

Not for time do 5 rounds of

  • 10 x Dumbbell Bench Press
  • 5 x Strict L-Sit Pullup

Then for time

  • 50-40-30-20-10 x Kettlebell Swings @ 24kg
  • 21-18-15-12-9 x Ring Dips

Results:  Feels like a really good arm workout.  Used 21kg in each hand for the Bench Press. Metcon 13:44.