For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar
Rx weight. Did with a buddy who tried CF for the 1st time so rounds were all weird.
3+6
3+2
2
So rough
Did this today too… that was NOT the best thing to introduce to someone who’s never done this before… esp Rx hahaha
hahaha! Here I am thinking Crossfit hazing is actually a thing.
In team of 2
8round + 6 reps
7round + 5 reps
4 round + 6 reps
Myself: 90kg deadlift, 50kg GTO everything else as described in the workout
Partner: 100kg deadlift, 60kg GTO everything else as described in the workout
Did A and B Rx, Had 3 reps at 135, but biceps still felt a little tweaky so switched over to 53# KBS and T2B for rest C.
Did solo rested 1:1
A. 4 rds
B. 4 rds
C. 4 rds
Did solo. Was done by the time I started 3rd round. That totally worked me.
A. 6+1 @155#
B. 5+4 jump overs @24″
C. 2+6 gtoh @95#
219 total reps
Traveling with no access to a gym.
A. 21-15-9 strict handstand push-ups with 30 walking lunges between rounds. Did first 18 unbroken and burnt myself out. 10:13
B. 10 rounds for time
10 air squats
10 push-ups
10 sit ups
10:29
Had my Dad as my partner today!
1. 7+2 strict pull ups
2. 6+6
3. 3+5 ( I did two rounds probably should have scaled for my Dad)
Superset 3x
15 plank & slider wipers each leg
15 Slider v ups
15 Sit-ups
Superset 3x sit up med ball punch
15 each Right, left, front, top
Superset 3×15
Incline hang curls
Incline tri ext
Reverse grip curls
French curls
Ran about 1600m up and down some fairly steep hills.
A1. Alone. 3 rounds and 5 deadlifts.
A2. With my 11 year old nephew. 5 rounds each. 30 inch box. Stationary dips. He scaled obviously.
A3. With nephew. 5 rounds + 5 reps. He scaled… Obviously haha.
I was working alone at first but I was joined at the second AMRAP by another member of the box because I was being crushed by today’s wod, which may or may not be related to late friday BBQ ribs with friends ? A) AMRAP 5″: 5 DLs 102.5 kgs + 5 pull ups. 4R + 7 reps 4 min rest B) Partner AMRAP 8″: 8 BJO + 8 scaled ring dips. 6R sharp 4 min rest C) Partner AMRAP 8″: 6 G2OH 52.5 kgs + 6 K2E. 3R + 6 reps C was super difficult, I scaled the reps… Read more »
Only strength training today.
A: 5 sets of
deadlift 4-5 reps 150/150/150/150/150 kg
30 sec rest
2.2.2.2 strict Pull-ups
Rest 2 min
Additional:
3 sets of
Banded Facepulls x15
8-10 Legcurls
Tabata Legraises
Lake workout
4 rounds (9:24 / 10:07 / 10:14 / 10:52)
800m cross country run
5 pull ups
10 weighted pistols (10# each hand/5 each leg)
15 HSPU
20 KB swings @ 16kg
2 min rest
You seem to spend a lot of time at that lake. Do you have a cabin or something there? It sounds like fun. Send some pics if you run out of things to do there.
I try to spend as much time at the lake as possible. I live in upstate NY so our summers don’t last long…have to take advantage of it when it’s here. But….that doesn’t mean I slack on my workouts…have DB’s, KB’s, etc, will travel!!