Tag Archives: Burpees

Bench Press and Pushups then Thrusters and Burpees

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.

Pullups and Dips then DUs and Pushups

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For time

  • 10-9-8-7-6-5-4-3-2-1 x Strict Pullups
  • 2-4-6-8-10-12-14-16-18-20 x Bar Dips

Then for time ‘The Ghost’ Benchmark WOD 1 round short (should be 6) due to time constraints…

5 rounds for total reps

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Double Unders
  • Rest 1 Minute

Results: Pullups and Dips took longer than hoped… 20:07. Had to shorten the metcon…. 18-10-60. 15-12-37 (couldn’t restart after the first 30 DUs). 16-12-55. 15-12-60. 14-12-62. Was enough 😃!

Row, Cleans and BBJO

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A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.

AMRAP in 4 minutes

  • 27 Cal Row
  • 21 x Hang Power Clean @ 95lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 80lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 65lbs
  • 15 x Burpee Box Jump Over

Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.

Bench Press, Pullups and T2B then Burpees and Dumbbell Rows

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3 rounds, resting as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right

Part 1 – Then take 15 minutes and work up to a heavy

  • 6 x Bench Press (heavier than on Nov 11)

Part 2 – Then 3 rounds of

  • 10 x Bench Press @ 55-60% of above
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 30 seconds
  • 5 x Strict Toes to Bar
  • Rest 90 seconds

Then for time

  • 100 x Burpees

Every time you break, stop and do 5 x Dumbbell Rows @ 18kg

Results: Got up to 150lbs on Nov 11. Today got up to 160lbs. Part 2 – 105lbs. Metcon – 10:48.