Category Archives: Medium Weights

Toes to Bar and Waiter Carry then Crossfit Open WOD 18.5

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3 rounds of

  • 5 x Strict Toes to Bar
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Left Hand
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Right Hand
  • Rest 1 minute

AMRAP in 7 minutes of

  • 3 x Thrusters @ 100lbs
  • 3 x Chest to Bar Pullups
  • 6 x Thrusters
  • 6 x C2B Pullups
  • 9 x Thrusters
  • 9 x C2B Pullups
  • etc. adding 3 reps per round until the 20 minutes are up.

Results: Chose to do the Rx version of this WOD.  Thrusters were easier than I thought they would be.  Ended up with 60 reps (completed round of 12 – 2697th place overall for Rx 50-54 year olds :)).

Strict Press then Deadlifts, Ring Dips and Push Press

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Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.

  • 5 – 5 – 2 – 2 – 1

AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)

  • 12 x Deadlift @ 165lbs
  • 12 x Ring Dips
  • 12 x Dumbbell Push Press @ 18kg

Results:  Strict Press 95-105-115-125-135lbs.  AMRAP 3 rounds plus 9 reps.

Press and Pullups then T2B, Power Clean and Push Press

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Five rounds

  • 3 x Strict Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 90 seconds

Then 10 rounds for time of

  • 5 x Toes to Bar
  • 5 x Power Clean @ 110lbs
  • 5 x Push Press

Results:  Strict Press 95-115-130-135-140lbs.  Metcon in 18:10.

Sumo Deadlift Highpull and Double Unders

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5 sets of

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

  • 10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

  • 3 x SDLHP

Then AMRAP in 6 minutes of

  • 30 x Double Unders
  • 3 x SDLHP

Results:  For the deadlifts 115-145-165-185-200lbs.  SDLHP warm up 45-65-80 then 95-110lbs.  Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Crossfit Open WOD 18.1

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18.1 is… AMRAP in 20 minutes of

  • 8 x Toes to Bar
  • 5 x Dumbbell Clean and Press Right Arm @ 21kg (Rx is 22.5kg)
  • 5 x Dumbbell Clean and Press Left Arm @ 21kg (Rx is 22.5kg)
  • Row 14 Calories

Results: 5 rounds plus 18 reps (178 reps total).  Since I don’t have a Concept II rower and only have a 21kg dumbbell, can’t really compare.