Tag Archives: Burpees

Crossfit Open WOD 20.1 (scaled) then Pullups and Handstand Hold

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10 rounds for time (15 minute time cap)

  • 8 x Ground to Overhead @ 75lbs (Rx is 95lbs)
  • 10 x Burpees Over the Barbell

Then 3 rounds of

  • 8-10 x Strict Pullups
  • Rest 30 seconds
  • 45 second Handstand Hold
  • Rest 60 seconds

Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

Thrusters, Deadlifts and Burpees

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EMOM for 10 minutes

  • 3 x Strict Pullups

Then this WOD taken from Crossfit New England.

AMRAP in 5 minutes

  • Buy-In: 50 Sandbag Thrusters
  • 12 Deadlifts @ 185lbs
  • 12 Lateral Barbell Burpees

Rest 5 Minutes then AMRAP in 5 minutes of

  • Buy-In: 35 Sandbag Thrusters
  • 9 Deadlifts @ 205lbs
  • 9 Lateral Barbell Burpees

Rest 5 Minutes then AMRAP in 5 minutes of

  • Buy-In: 20 Sandbag Thrusters
  • 6 Deadlifts @ 225lbs
  • 6 Lateral Barbell Burpees

Results: Metcon (excluding buy-in) – 32 reps / 29 reps / 24 reps.