Category Archives: Weight

Handstand Pushups then Power Cleans and Dips

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5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Ring Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results:  Metcon 11:33.

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

Spartan WOD from March 9

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Spartan training WOD I found on Instagram.

Three rounds for time

  • 10 x Sandbag Thrusters
  • 10 x Burpee Box Jumps

Then 5 rounds of

  • 8 x Strict Pullups
  • 8 x Goblet Squats @ 24kg
  • 8 x Alternating Dumbbell Strict Press @ 18kg
  • 8 x Single Leg Deadlift @ 24kg per leg
  • Rest 1 minute

For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.

Results:  For the first part 5:09.

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.

Dumbbell Split Squats then Hang Cleans, Push Press, Squats and Burpees

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Travelling WOD…

3 rounds 

  • 5 x Bulgarian Split Squat (back foot on bench each leg with 40lbs/18kg Dumbbell per hand

Then AMRAP in 12 minutes of

  • 5 x Dumbbell Hang Clean @ 35lbs
  • 5 x Dumbbell Push Press @ 35lbs
  • 5 x Dumbbell Squat
  • 5 x Burpees

Results:  Metcon 8 rounds plus 16 reps.