Category Archives: Weight

Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

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3 rounds

  • 5 x Seated Dumbbell Press

Increase weight per round, rest as needed.

This next part is mostly a repeat of a WOD from 2017.

5 rounds for time

  • 10 x Dumbbell Deadlift @ 20kg
  • 10 x Dumbbell Front Squats @ 20kg
  • 10 x Handstand Pushups

Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).

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.

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 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. 


Deadlifts then Wallballs, Deadlifts and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Deadlift

The next part is taken from the CF New England WOD from January 16.

AMRAP in 5 minutes of

  • Buy in: 50 x Wall Balls/Sandbag Thrusters
  • 12 x  Deadlifts @ 165lbs
  • 12 x Burpees over the Bar

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 35 Wall Balls/Sandbag Thrusters
  • 9 x Deadlifts @ 185lbs
  • 9 x Burpees

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 20 x Wall Balls/Sandbag Thrusters
  • 6 x Deadlifts @ 205lbs
  • 6 x Burpees

Results:  Deadlifts got up to 290lbs.  Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps).  Interesting that all 3 ended up with almost the same number of reps.