Tag Archives: Toes to Bar

Crossfit Open WOD 20.2 (scaled)

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Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.

AMRAP in 20 minutes

  • 4 x Dumbbell Thrusters @ 35lbs (Rx is 50lbs)
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).

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).

OHS then T2B, Dumbbell Snatch and HSPU

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Every 2 minutes for 10 minutes using and empty bar

  • 1 x Power Snatch
  • 1 x Overhead Squat
  • 3 x Full Snatch

Every 2 minutes for 12 minutes

3 x Overhead Squat

Work up to a heavy triple.

Then for time do 5 rounds of

  • 12 x Alternating Dumbbell Snatch (6 per hand) @ 21kg
  • 9 x Toes to Bar
  • 6 x Handstand Pushups

Results: For the OHS ended up at 95lbs (tried 100lbs but failed after one rep). Metcon 10:23.

Strict Press then DUs, Row, T2B, Situps and Push Press

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Every 2 minutes for 12 minutes (6 rounds)

  • 1 x Strict Press

Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.

  • Station 1 – Row 10 Calories + 10 x Abmat Situps
  • Station 2 – 50 x Double Unders + 8 x Toes to Bar
  • Station 3 – 15 x Push Press @ 80% of 1RM from above

Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.

Back Squats and Toes to Bar then DUs, Push Press and Front Squats

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3 rounds

  • 8 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then AMRAP in 14 minutes of (CF Invicuts WOD from August 29, 2019)

  • 40 x Double Unders
  • 20 x Push Press @ 85lbs
  • 20 x Front Squats @ 85lbs

Results: Used 175lbs for the back squats. Metcon – 3 rounds exactly.