Tag Archives: Burpees

SRCF WOD from 4.6.2016

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For time do one round of:

  • 1 mile Run
  • 16 x Chest to Bar Pullups
  • 16 x Hand Release Pushups
  • 16 x Goblet Squats @ 24kg
  • 16 x weighted GHD with 15lb plate (behind head)
  • 16 x Kettlebell Swings @ 24kg
  • 16 x Wall Balls @ 9kg
  • 16 x Burpees
  • 1 mile Row

Results:  This is the modified version I used, the RX version included heavier weights.  Great workout, really hard.  Finished in 24:58.  Did the run in under 7 minutes, probably around 6:45.

Back Squats and Pullups then Wall Balls, Box Jumps and Burpees

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EMOM for 12 minutes do:

  • Odd Minute: 5 x Back Squat increasing weight per round
  • Even Minute:  Max Effort Pullups (switch grip each set – Pronated/Supinated/Narrow)

Then do AMRAP in 12 mintues of:

  • 30 x Wall Balls
  • 20 x Box Jumps
  • 10 x Burpees

Results:  Worked up to 70kg with the back squats.  For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.

Single Leg Deadlifts then Dumbbell Snatches, Burpees and Goblet Squats

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EMOM for 18 minutes do:

5-4-3-2-1-2-3-4-5 x Single Leg Deadlift @ 100lbs/45kg (5 x Left first minute, 5 x right second minute, 4 x left third minute, etc.)

Then do AMRAP in 8 minutes of:

  • 5 x Dumbbell Snatch @ 50lbs/22kg per hand (5 x left, 5 x right)
  • 10 x Burpees
  • 10 x Goblet Squat @ 50lbs/22kg

Results: For the AMRAP did 4 rounds exactly.

 

Back Squats then Three 6 minute AMRAPs

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Not for time do 5 sets of:

  • 5 x Back Squats

Then, do the following (taken from Crossfit Invictus WOD from April 16).

Part A – Complete as many rounds and reps as possible in 6 minutes of:

  • 10 x Pull-Ups
  • 10 x Push Press @ 43kg
  • 20 x Kettlebell Swings 24kg

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Part B – Complete as many reps as possible in 6 minutes of:

  • Row 1000 Meters
  • Max Reps of Burpees Over the Rower

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Part C – Complete as many reps as possible in 6 minutes of:

  • Run 800 Meters
  • 20 x Toes to Bar
  • Max Reps of Pushups

Results:  For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3.   Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B –  17 Burpees.  Part C – 30 Pushups

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

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