Tag Archives: Burpees

CF Invictus WOD from 4 Sept. Modified

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Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

  • 20 x Double-Unders
  • 10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Man-Makers @ 10kg per hand
  • 10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Push-Ups

Result:  Double unders still suck.  Set 1:  3 + 19  /  Set 2: 3  /  Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.

Crossfit Team Series 2014 Event 4

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Deadlift

  • 5 @ 50kg
  • 5 @ 70kb
  • 5 @ 90kg
  • 3-3-3 @ 110kg

Event 4 of the team series was for each member of the team to complete the following for time:

  • 30-calorie Row
  • 30 Burpees
  • 30 Hang Cleans @ 48kg (scaled weight)

Result: Achieved a new PR for Deadlifts 110kg (242lbs).  For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.

Weighted Pullups and Dips plus Metcon

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Weighted Pullups

3-3-3-3-3 @ 15kg

Weighted Dips

3-3-3-3-3 @ 25kg

Perform AMRAP in 12 minutes of:

  • 10 x Sandbag Thrusters @ 15kg
  • 5 x Toes to Bar
  • 10 x Burpees
  • 5 x Handstand Pushups

Result:  Weighted dips and pullups went really well.  Metcon:  5 rounds.  I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.