Tag Archives: Burpees

Filthy Fifty

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For time

  • 50 x Box Jumps
  • 50 x Pullups
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Lunges
  • 50 x Knees to Elbow / TRX Knee Tucks
  • 50 x Push Press @ 45lbs
  • 50 x Wall Balls / Sandbag Thrusters
  • 50 x Burpees
  • 50 x Double Unders

Results: 24:11. Subbed the Knee Tucks and SB Thrusters for the K2E and Wall Balls. Dropped Back Extensions since don’t have the equipment.

Pullups and Pushups Complexes then Deadlifts and Burpees

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4 sets of the following Complex

  • 5 x Pushup
  • 3 x Archer Pushup per Side
  • 3 x Single Hand Raised Pushups per Side
  • Rest 20 seconds
  • 2 x Strict Supinated Pullups with Shoulder Width Grip
  • 2 x Strict Supinated Pullups with Narrow Width Grip
  • 2 x Strict Pronated Group Pullups with Shoulder Width Grip
  • Rest 2 minutes

EMOM until you fail to complete all reps in the minute (taken from the Box Programming instagram post from Saturday)

  • 5 x Deadlift @ 185lbs + 1 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 2 x Burpee over the Barbell
  • 5 x Deadlift @ 185lbs + 3 x Burpee over the Barbell
  • etc.

Results: Complex was good, really worked the arms nicely. Metcon 8 full rounds plus 12 reps (including DL).

V-Ups and Mountain Climbers then TRX Split Squats and Deadlifts then Row, KB Swings and DUs

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4 sets of the following complex, rest as needed between sets

  • 8 x Alternating Single Leg V-Up (4 per leg)
  • 8 x Mountain Climber (L+R = 1 Rep)
  • Repeat for 2 rounds

Then 4 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Split Squats with 30lbs sandbag on shoulder

Then 2 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Single Leg Deadlift with 24kg Kettlebell

Then 6 rounds for total reps/calories, set EMOM timer for 23 minutes

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Kettle Bell Swings @ 24kg
  • 1 Minute Rest

Results: TRX Split Squats and Deadlifts were very difficult and unstable but got through them. Metcon 54-55-54-48-44-48 reps.

Glute Bridges and Knee Tucks then Cleans, Burpees and T2B

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4 rounds

  • 10 x Stability Ball Glut Bridge
  • 10 x Stability Ball Knee Tucks

Then 6 rounds of the following complex

Increase weight per round.

Then the Crossfit New England WOD from March 23.

AMRAP in 15 minutes of

  • 2 x Toes to Bar
  • 2 x Single Dumbbell Squat Clean (total 1 per hand) @ 18kg
  • 2 x Burpees
  • 4 x Toes to Bar
  • 4 x Single Dumbbell Squat Clean (total 2 per hand) @ 18kg
  • 4 x Burpees
  • 6 x Toes to Bar
  • etc.

Switch Dumbbells however you like, alternate or first half of reps on one hand second half of the reps on the other.

Results: Cleans 65-75-85-95-110-115lbs. Metcon 7 rounds plus 12 reps. Did half DB reps.on one hand before switching to the next.

Fat Amy… Down and Back Metcon

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Based on the Fat Amy WOD from WODwell.

For time

  • 50 x Air Squats
  • 10 x Burpees
  • 40 x Ab Mat Situps
  • 10 x Burpees
  • 30 x Lunges (L+ R = 2 reps)
  • 10 x Burpees
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Burpees
  • Row 10 Calories
  • 10 x Burpees
  • 20 x Kettlebell Swings
  • 10 x Burpees
  • 30 x Lunges
  • 10 x Burpees
  • 40 x Situps
  • 10 x Burpees
  • 50 x Air Squats

Results: 17:02