Man I love crossfit workouts... I feel like such a monkey.
Post yours here!
Here's what we did at Crossfit Oakleigh yesterday and a pic of Coach Scott teaching the finer points of rope climb. Afterwards I smashed a whole pile of bananas.... nommmm.
WARM UP
800m row
10 push ups x3
20 squats x 3
WORKOUT
800m row
3 rope climbs
6 handstand push ups
15 strict pull ups
15 box jumps
26 kettle bell snatches (alternating hands)
15 box jumps
15 strict pull ups
6 handstand push ups
3 rope climbs
800m row
TIME GIVEN: 30 mins
Replies
Mini Group CF:
First a partner wod with mi amiga:
3 (21-15-9) rounds
starting each round with 400m run carrying 45" plate
wallballs @ 20
situps
hand release pushups, we alternated for the full number of reps each
17:35
A bit later, with a bigger group:
5 reps front SQ, building to 145; got 150 for 4
metcon:
10-9-8-7-6-5-4-3-2-1
Box jumps (step downs only)
1-2-3-4-5-6-7-8-9-10
single KB goblet thruster @ 62#
7:45
an hour of mobility, rolling, and ball mashing work, then cleaned a pool and
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
225, 235,245, 265, 285(1)
20 reps @ 165
2. Bench Press
10-8-6-4-2 for max load, rest as needed between sets.
105, 115, 120, 125(3), 130
Complete as many rounds as possible in 10 minutes of:
10 GHD sit-ups
15 push-ups
10 GHD sit-ups
30 squats
[4 rounds even]
morn: 50m Ali
https://www.youtube.com/watch?v=M4JCf8cbsG4
Arvo Group CF:
warm:
400m Run
Instructor-led – DROM, which included ballet moves!
Skill/Strength: Core Strength
30 second holds -
hollow hold/superman hold/plank hold/rest
Partner PVC drill – Hollow/Toes to Bar
Metcon: 15 min AMRAP
20 Air squats, 20 Sit Ups, 20 Push-Ups
[scored 6 rounds + 18 SU]
Strength:
power snatches
power C/J
Back SQ, 3 sets at 175
Metcon:
100 Double unders
21 Front SQ @ 85
21 Push Press@ 85
100 DU
15 FS
15 PP
100 DU
9 FS
9 PP
[14:12]
3 rounds:
2 mile Run
30 Burpee Pull ups
Oy!
something happened to my timer after the 5.5 mile glance, but I was just under 52 min at that point, so I have every hope I finished under an hour as was my goal.
morn: 30 min Ali'
https://www.youtube.com/watch?v=B-JzPxC1kms
Group CF
skill: med ball cleans
Metcon: team wod of 3 or 4 peeps
250m row
30 SQ
about 30 lunges
All told I did 4 of those rounds in a very fun and encouraging atmosphere.
morn Ali:
https://www.youtube.com/watch?v=8JRVKRN-IYY
arvo:
6 min Every Minute on Minute (EMOM) of 2 reps HSPU off 2" block
metcon:
50 Russian swings @ 70
50 cleans w/ 40's for 16 reps, then dropped to 35's
50 push presses w/ 35's
--EMOM 5 ring rows
[15:37 of pain!]
Today's WOD!
WARM UP 600m row
3 x 1 length of gym lunges
3 x 5 strict pull ups
FORM / STRENGTH WORK
Strict Press working toward 3RM over 8 sets
3RM = 45kgs today
ASSISTANCE WORK
4 x 10 super good form full ROM dips :D
WOD - 18 mins as many rounds as poss.
15 abmat situps
7 burpee pullovers (highly recommend these horrible horrible things - https://www.youtube.com/watch?v=IDnU9_fWkYw)
300m row
ended up doing 5 rounds comfortably. Fun work out!
That's a fun move! So many of the commenters are complaining about it, but as long as you keep some semblance of grip on the bar, it looks pretty safe.
morn:
a Yogatoday 50 min hip opening practice with the super chill and wise Adi Amar.
I see your link was banished, and now I see mine used just hours ago is too.
Group CF:
Box jump practice, maxed about about 33 or so inches.
Front SQ, up to 150 for 5
metcon: 1-10 reps, alternating
Deadlift @ 155
lateral burpees over bar
6:08
Warm up
Run 800m then,
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Kb swings @ 60
Strength--
Snatch, 17 reps, up to 65#
C/J, 11 reps, to 120
FSQ, 6 reps, to 157
MetCon:
15-12-9-6-3
Front SQ @ 115
Pull-ups
[7:22]
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