For time: 75 double unders 50 wall balls 25 burpees Rest 3 mins
25 burpees 50 wall balls 75 double unders Rest 3mins
75 double unders 50 wall balls 25 burpees
Happy Monday people!!
Viewing entries in
CrossFit WOD
BradFit on Steroids... In pairs: 200m dumbbell carry 100 dumbbell box step overs 200m dumbbell carry 100 dumbbell Burpees 200m dumbbell carry 100 dumbbell squat cleans 200m dumbbell carry
Use two 45/35 dumbbells for the movements. For the run you each carry a dumbbell.
For time:2 x 100-meter shuttle sprint 2 squat clean thrusters, 65-lb. dumbbells 4 x 100-meter shuttle sprint 4 squat clean thrusters, 65-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 65-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 65-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 65-lb. dumbbells 12 x 100-meter shuttle sprint 12 squat clean thrusters, 65-lb. dumbbells 14 x 100-meter shuttle sprint 14 squat clean thrusters, 65-lb. dumbbells 16 x 100-meter shuttle sprint 16 squat clean thrusters, 65-lb. dumbbells
Apologises for the early blog post (lol) but I am about to go in for an 'gun reduction' operation because Franco and Brad are jealous of my gains... Partner WOD: 35 Thrusters (50/35kg) 45 Toes to Bar 55 Ground to Overhead (40/30kg) 65 Burpees to a plate 75 Calorie Row
A: 20-20-20-20 Double Kettle Bell Front Rack Lunges.
B: 7 Min AMRAP: 3 Front Squat (90/60) 5 Strict Hanstand Push Ups 7 Box Jumps (30/24)
A: 15mim EMOM: 2 Squat Snatches (Choose your load starting light and building load throughout the EMOM ensuring you maintain form, efficiency and speed)
B: 3 rounds for time: Run 400m 10 Power Snatches (60/40)
Brad to like to formally apologise for the debilitating DOMS those of you who were introduced to 'Karen' today will be experiencing over the next 24 to 48 hours. Welcome to CrossFit!!
20min AMRAP:
50 Double Unders 40 Burpees 30 Kettle Bell Swings 24/16 20 Push Press 40/30 10 CTB Pull Ups
Look at this little dude!!
A. EMOM for 10 mins3 Power Clean and Jerks
B Karen 150 Wall Balls for time
C: 3 sets of 10 Hip/Back Extensions
Partner WoDFor time: 100 wall balls 75 hang cleans (60/40) 50 ring dips
Wall balls can't touch the floor once they start until all 100 reps are done, same with the bar. And non working partner has to hold the top of a press up position during ring dips.
Pre #GAINZ:
A: Kipping Pull Up Tekkers B: 3 rounds for time: 100 double unders 7 bar muscle ups 10 hang power cleans (80/50kg)
Practice and play new sports
A: 5 roundsWithin a 4 min timecap Row 300m 7 Front Squats @70% of max
B: 3 rounds 15 Hip Ext 15 Ring Dips
"Abbate" Run 1 mile 21 Clean and Jerks (70kg/45kg) Run 800 meters 21 Clean and Jerks (70kg/45kg) Run 1 Mile
Peter Egyed 21:00 Chad Wittman 21:46 Austin Malleolo 21:50 Rob Miller 28:11 (sq. clean) Michael Giardina 32:50 (sq. clean)
Post time to comments.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
In pairs complete for time: 100 kettle bell cleans 100 kettle bell lunges 100 kettle bell front squats 100 kettle bell lunges 100 kettle bell stoh. (2x24kg/2x16kg)
Once the workout starts the kettlebells can't be put down until the workout is completed. If the the kettlebells are dropped both athletes must complete a 200m kettle bell carry (don't be that guy!)
A: 3 sets of Max rep strict pull ups Max rep strict ring dips Rest 2-3 mins between sets
B: 3 rounds for time 400m Run 21 Burpee Box Over Jumps
Yes! Another year has passed and the Wolverine is one year older!! Although of course this is all academic as due to his adamantium skelton he doesn't actually age. No cherry picking this one or Professor Xavier will know!!
This workout is the secret to his incredible six pack and the immortant hashtag: #abslikeDavs
Dafydd Dennis Birthday WoD:
20 min AMRAP: 15 T2B 30 Overhead Squats (35kg/25kg)
Please post your six pack photos to comments...
Normal scheduling has resumed... A: 20mins - establish 3RM Back Squat
B: EMOM for 10 mins 3 Power Cleans 3 Front Squats 3 STOH
You choose load
Bank Holiday Opening Hours:10:00 - 11:00 Open Gym 11:00 - 12:00 WOD 12:00 - 13:00 Open Gym
In teams of 3: Grace All athletes, partition as required - 30 Clean and Jerks (60kg/40kg) 500m Row - Athlete 1 Karen All athletes, partition as required - 150 Wall Balls (20lb/14lb) 500m row - Athlete 2 Randy All athletes, partition as required - 75 Power Snatches (35kg/25kg) 500m row - Athlete 3
In teams of two: 7 Rounds of
2 minutes of the Chief (Athlete 1) 2 minutes of the Chief (Athlete 2)
Score is the total rounds completed across the 7 rounds. Continue from where your partner got to each interval.
The Chief: 3 Power Cleans (60kg/40kg) 6 Press Ups 9 Air Squats
A: Bulletproof Shoulder B: 'Nate' 20 min AMRAP: 2 Muscle Ups 4 HSPU 8 KB Swings (32kg/24kg)
Seperated at birth...
It's been 2 years since I kicked off last about cherry picking, you can read about it here. It's hardly surprising but that workout also involved 150 burpees. And more running. And 150 box jumps. What some of you cherry picked yesterday was easy compared to it!! BradFit WoD: A: Power Cleans OMEM: 5 reps for 5 mins @75% 3 reps for 5 mins @85% 1 reps for 5 mins @95%
B: "Annie" 50-40-30-20-10 Double Unders Sit Ups
C: Attack Daddy for time!!
