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My Workouts

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Here’s my list of WODs that my friends and I complete each week at CrossFit Denison:


“Isabel” For Time (Rx – 135 lbs):

  • 30 Snatches

5 Rds for Time:

  • 50 m Run
  • 50 Lunges

20 Minute AMRAP (As Many Rounds As Possible):

  • 10 Push-Press (95 lbs – males / 65 lbs – females)
  • 100 m Row
  • 10 Handstand Push-Ups

5 Rds for Time:

  • 20 Wall-Balls (20 lbs)
  • 10 Box-Jumps (36″)

Muscle-Ups (Technique):

Practice technique, then complete 7 minimum (compare to Jul 10th)

  • If 7 not completed, do 30 Pull-Ups & 30 Dips


“Chelsea” Each minute on the minute for 30 minutes:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats

5 Rds for Time:

  • 5 Snatch (95 lbs) – males / 65 lbs – females)
  • 20 Tuck Jumps

12 Minute AMRAP (As Many Rounds As Possible):

  • 9 Push-Ups (Hand release)
  • 12 Kettlewell Swings (35 lbs – males /25 lbs – females)

5 Rds for Time:

  • 50 m Weighted Lunges (45 lbs – males /25 lbs – females)
  • 100 m Sandbag Run

15 Minute AMRAP:

  • 200 m Row
  • 20 Double-Unders


Row for Time:

  • 2000 m (2 km)

AMRAP for 10 min:

  • 10 Box Jumps (40″)
  • 20 One-Legged Squats, alternating

5 Rds for Time:

  • 20 Double-Unders
  • 10 Toes-to-Bar
  • 5 Deadlifts (225 lbs – males /135 lbs – females)

3 Rds for Time:

  • 100 m Run
  • 25 Lunges (each leg)

3-3-3-3-3 Overhead Press:

  • work up to, then do 5 x 3 Rep max


5-5-3-3-1-1-1 Snatch:

  • For Technique to max rep

5 Rds for Time:

  • 500 m Row
  • 10 Handstand Push-Ups

21-15-9 Reps for Time:

  • Back Squats (135 lbs – males / 95 lbs – females)
  • Double-Unders
  • Lunges

3 Rds for Time:

  • 10 Clean & Jerks (95 lbs – males / 45 lbs – females)
  • 100m  Farmers Carry (95 lb Barbells – males / 45 lbs – females)

For Time:

  • 50 Box Jumps (36″)
  • 50 Burpees


Lunges for Total:

  • 24 Rds: Each Rd – 15 Sec on, 15 Sec off

Elizabeth:

21-15-9 reps for time of:

  • 135 lb. Cleans
  • Ring Dips

12 Minute AMRAP:

  • 10 Box Jumps (36″)
  • 10 Deadlifts (225 lbs – males / 135 lbs – females)
  • 10 Burpees

5 Rds for Time:

  • 10 Toes-toBar
  • 10 Overhead Press (155 lbs – males / 115 lbs – females)

2 Km Run for Time:

  • Every 500m – stop ad do 50 Air Squats


Rest

Row for Distance:

(Compare to 150622)

  • 24 Rds: Each Rd – 15 Sec on, 15 Sec off

“Fran”:

(Compare to 150623)

3Rds, 21-15-9 reps, for time of:

  • Thrusters (95 lbs / 65 lbs)
  • Pull-Ups

Strength Training:

  • 5-5-5-5-5 Back Squat
  • 3-3-3-3-3 Deadlifts
  • 5-5-5-5-5 Bench Press

12 min AMRAP:

  • 25 Double-Unders
  • 25 Box-Jumps
  • 35 Kettlebell Swings (35 lbs/10 lbs)


5-5-5-5-5 Thrusters:

  • not timed, achieve 5 rep max

5 Rds for TIme:

  • 10 Pull-Ups
  • 20 Toes-to-Bar

20 min AMRAP:

  • 100m Farmers Carry (135 lbs – males /95 lbs – females)
  • 20 Tuck-Jumps
  • 30 Push-Ups

5 Rds for TIme:

  • 5 Overhead Press
  • 5 Kettlebell Snatch (each hand)
  • 200m Row

For Time:

  • 100 Overhead Weighted-Lunges (45 lbs – males /25 lbs – females)


5 Rds for TIme:

  • 10 Box Jumps (24″)
  • 10 Air Squats

5 Rds for TIme:

  • 10 Handstand Push-Ups
  • 250 m Row

20 min AMRAP:

  • 10 Burpees
  • 10 Weighted Squats (45 lbs – males /25 lbs – females)
  • 10 Double-Unders

TABATA:

Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals, then rest a minute. Tabata score is the least number of reps performed in any of the eight intervals.

  • Medicine-Ball Clean & Jerks (20 lbs) <8 intervals>
  • Rest 1 min.
  • Wall-Balls (20 lbs) <8 intervals>
  • Rest 1 min.
  • Scissor Kicks <8 intervals>
  • Rest 1 min.
  • Kettlebell Swings  (95 lbs) <8 intervals>

For Time:

  • 200 Tuck Jumps


5-5-5-5-5 Back Squats:

  • Achieve 5 Rep Max

5 Rds for TIme:

  • 200 m Row
  • 10 Handstand Push-Ups

20 min AMRAP:

  • 10 Deadlifts (225 lbs – males /135 lbs – females)
  • 20 Double-Unders
  • 30 Weighted Squats (45 lbs – males /25 lbs – females)

5 Rds for Time:

  • 5 Overhead Press (155 lbs – males /115 lbs – females)
  • 10 Push-Ups

Muscle-Ups (technique):

  • Practice muscle-up technique, then complete 7 minimum


Pyramid Handstand Push-Ups:

  • 10 Handstand Push-Ups
  • 9 Handstand Push-Ups
  • 8 Handstand Push-Ups
  • 7 Handstand Push-Ups
  • 6 Handstand Push-Ups
  • 5 Handstand Push-Ups
  • 4 Handstand Push-Ups
  • 3 Handstand Push-Ups
  • 2 Handstand Push-Ups
  • 1 Handstand Push-Ups

“5 Rds for TIme:

  • 10 Back Squats (185 lbs /115 lbs)
  • 20 Tuck Jumps

20 min AMRAP:

  • 10 Pull-Ups
  • 10 Push-Ups
  • 10 Dips

5 Rds for Time:

  • 20 (each leg) Weighted Lunges (45 lbs)
  • 20 Deadlifts (225 lbs / 135 lbs)

burpes for Time:

  • 150 Bar-Facing Burpees


Chief D

Row for Distance – 24 Rds:

  • Each Rd – 15 seconds on,  15 seconds off

“Fran”:

  • 3Rds, 21-15-9 reps, for time of:
    • Thrusters (95 lbs / 65 lbs)
    • Pull-Ups

TABATA Maximus:

Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals, then rest a minute. Tabata score is the least number of reps performed in any of the eight intervals.

  • Lungs with 25 lb plate, overhead or carry across your chest <8 intervals>
  • Rest 1 min.
  • Dead-lifts (115 lbs / 135 lbs) <8 intervals>
  • Rest 1 min.
  • KB swings (35 lbs / 25 lbs) <8 intervals>
  • Rest 1 min.
  • Push Press  (95 lbs) <8 intervals>

4 Rds for Time:

  • 25 Burpees
  • 25 Box Jumps (36″)

3-3-3-3-3 Back Squats:

  • Practice technique, then move to 3 rep max


Tire Drag

3-3-3-3-3 Overhead Squats:

    • Achieve 3 Rep max

5 Rds for time:

  • 30 Double-Unders
  • 20 Weighted Lunges (45 lbs / 35 lbs bar on back)

20 Minute AMRAP:

  • 15 Snatch (75 lbs / 55 lbs)
  • 250 m Row
  • 30 Push-Ups

3 Rds for Time:

  • 20 Kettlebell Swings (24 kg)
  • 1 km Bike

Muscle-Ups (technique):

  • Practice muscle-up technique, then complete 7 minimum


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Pull-Up WOD – 10 Rds for Time:

  • 3 Weighted Pull-Ups (45 lbs/25 lbs)
  • 5 Strict Pull-Ups
  • 7Kipping Pull-Ups
    • For weighted Pull-ups, place a 45 lb dumbbell between the legs above crossed ankles and jettison the dumbbells after third rep and continue with strict, the kipping.

Thrust for time:

  • 50 Thrusters (95 lbs/65 lbs)
  • 100 Tuck Jumps

Core for Time:

  • Hollow Hold for 30 seconds
  • 21 Deadlifts (225 lbs/135 lb)
  • Hollow Hold for 30 seconds
  • 15 Deadlifts (225 lbs/135 lb)
  • Hollow Hold for 30 seconds
  • 9 Deadlifts (225 lbs/135 lb)

Then,

  • 800 m Run

10-9-8-7-6-5-4-3-2-1 reps for Time:

  • Push-Ups
  • Push-Press (115 lbs/95 lbs)

10 K Row for Time:

  • 10,000 m (10 km) Row


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Run for Time:

  • 800m Forwards
  • 400m Backwards
  • 800m Forwards
  • 400m Backwards

Press WOD:

  • 10 Dips
  • 30 Bench Press (Bodyweight)
  • 20 Dips
  • 20 Bench Press (Bodyweight)
  • 30 Dips
  • 10 Bench Press (Bodyweight)

Tabata Legs

  • Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals, then rest a minute. Tabata score is the least number of reps performed in any of the eight intervals.
  • 45lb Barbell Step-Ups (24″) – 8 intervals
  • Rest 1 Minute
  • TuckJumps – 8 intervals
  • Rest 1 Minute
  • Barbell Squats (45lbs/35 lbs) – 8 intervals
  • Rest 1 Minute
  • 20lb Wall Balls – 8 intervals

5 Rds for Time:

  • 200m Row
  • 20 Push-Ups

3-3-3-3-3 Back Squats

  • Move to 3 Rep max, full squat!


5-5-5-5-5 Reps of Squat Clean-Jerks

  • work up to 5 Rep max

5 Rds for time:

  • 250 m Row (135/95lbs)
  • 10 Handstand Push-Ups

Filthy Fifty

  • 50 Box jump (24”)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (35 lbs)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push-Press (45 lbs)
  • 50 Back Extensions
  • 50 Wall Balls (20 lbs)
  • 50 Burpees
  • 50 Double-Unders

5 Rds for Time:

  • 10 Front Squats (135/95 lbs)
  • 400 m Run

10 min Burpees

  • 10 Burpees on the minute for 10 minutes


Pyramid Handstand Push-Ups 

  • 10 Handstand Push-Ups
  • 9 Handstand Push-Ups
  • 8 Handstand Push-Ups
  • 7 Handstand Push-Ups
  • 6 Handstand Push-Ups
  • 5 Handstand Push-Ups
  • 4 Handstand Push-Ups
  • 3 Handstand Push-Ups
  • 2 Handstand Push-Ups
  • 1 Handstand Push-Ups

5 Rds for time:

  • 10 Front Squats (135/95lbs)
  • 20 Double-Unders

15 Min AMRAP (Complete as many rounds as possible in 15 min)

  • 30 Sit-Ups
  • 200 m Row
  • 10 Sumo Deadlift High-Pulls (95/65 lbs)

5 Rds for Time:

  • 30 Superman Back Extensions
  • 30 Medicine-Ball Sit-Ups

10 Km Bike:

  • Cycle on bike or stationary


5000 m (5K) Row

  • Just Row for time

“FRAN”

3 Rds, 21-15-9 reps, for time of:

  • Thrusters (95lbs/65lbs)
  • Pull-Ups

15 Min AMRAP (Complete as many rounds as possible in 15 min)

  • Run 200 m
  • 15 Dips
  • 30 KB Swings (1.5 Pood)

6 Rds Circuit (12 Min Workout):

  • 1 min Double-Unders
  • 1 min Planks

5-5-5-3-3 Reps of Back-Squats:

  • Not timed (strength day)


Thrusters 3-3-3-3-3-3-3

  • Work up in weight each set, till you’re at your 3 rep max (not timed)

Pull-Up & Box Jumps For Time:

  • 10 Pull-Ups, 10 Box Jumps
  • 9 Pull-Ups, 9 Box Jumps
  • 8 Pull-Ups, 8 Box Jumps
  • 7 Pull-Ups, 7 Box Jumps
  • 6 Pull-Ups, 6 Box Jumps
  • 5 Pull-Ups, 5 Box Jumps
  • 4 Pull-Ups, 4 Box Jumps
  • 3 Pull-Ups, 3 Box Jumps
  • 2 Pull-Ups, 2 Box Jumps
  • 1 Pull-Ups, 1 Box Jumps

15 Min AMRAP (Complete as many rounds as possible in 15 min)

  • 7 Push Press (135/95)
  • 10 Overhead Squats (135/95)
  • 15 Toes-to Bar

5 Rds for Time:

  • 20 Wall Balls
  • 1000 m (1K) Row

10 min Burpees:

  • 15 Burpees on the minute for 10 minutes


 

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