Tag Archives: Burpees

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

Front Squats then Power Cleans, Push Press and Burpees

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Every 2 minutes for 12 minutes

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squats @ 95%

AMRAP in 20 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press
  • 5 x Burpees

Results: Fronts Squats 155-175-195-175-195-210lbs. Metcon – 14 rounds plus 8 reps. Now I know why I don’t do this workout often… really brutal.

Compare to past results here. Last time got in exactly 15 rounds with no strength component so only dropped 7 reps which isn’t bad. Also notice that the first time I did this wod in 2014, I did 5 rounds of 5 x Front Squats @ 40kg, now am up to 80kg. Not bad.

Deadlifts and Burpees

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3 sets of the following

  • 3 x Bicycles (L+R=1)
  • 3 x Knee Tucks
  • Repeat for 3 rounds

Rest as needed between sets.

Then 6 sets of Deadlifts

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 – 1 x Deadlifts @ 85%
  • Set 4 – 5 x Deadlifts @ 75%
  • Set 5 – 3 x Deadlifts @ 85%
  • Set 6 – 1 x Deadlifts @ 95%

Then the “Down Up” WOD from Wodapalooza.

5 rounds of the down and back ladder 12-9-6-9-12 of

  • Deadlifts @ 225lbs
  • Bar Facing Burpees

Results: Deadlifts – 195-225-255-225-255-285lbs. Metcon 8:58, but forgot the last set of Burpees… I was so happy to be done with the Deadlifts!