Burpee Box Jumps

I wasn't planning on doing a WOD today, but I've been doing a Burpee challenge. Every 10 days, we do something unusual. Well, it's day 60, so I did 60 burpee box jumps.

For time:

60 Burpee Box Jumps 20"


Surprisingly easier than normal burpees!

Death by Pullup

I didn't have a good pullup bar for a two or three months, so I lost some of my pullup abilities. I was feeling pretty good, and saw this WOD on Mainsite again, so I figured I'd give it another try.

Death by Pullup

Every minute on the minute, perform one pullup. Add a pullup every round until you can't complete the round. 

I didn't do as well as I normally do, and ripped pretty bad, but all things considered, I'm fairly happy with my results!

5 Mile Run

BAD IDEA today

5 mile run

It was over 90 degrees, and windy. I finished, but it KILLED me

Deadlifts x7

For my second WOD of the day, I did Deadlifts

Deadlift
W-7-7-7

Round didn't count if the set of 7 was broken.

I got within 10# of my 5RM, and had a SORE butt after!

Handstand Pushups / Dips / Lunges

I haven't done an "EMOM" (Every minute on the minute) lately, and I had a ramp-up class do one similar to this, so I figured, why not?!

EMOM 12 rds:

3 hspu
5 Paralette dips (24" box)
7 lunges w/ 45# plate

Shoulders were still hurting from yesterday, but this was a pretty good one. I probably would have made it a few more rounds, though.

Muscle-ups / Run / Handstand Pushups

I wanted to work on some weaknesses tonight, so I did muscle-ups and handstand pushups. 

5rft:

5 muscle-ups
400m run
5 hspu
1 min rest
(time excludes the rest)

In retrospect, this was a bad combo for me because my shoulders tend to get janky after I over use them... oh, and I definitely over used them!

Hang Clean

Easy lift day today:

Hang Clean
1-1-1-1-1-1-1

PR'd by 5#

Stephen

For my second WOD on Memorial Day, I decided to do "Stephen"

30-25-20-15-10-5 rep rounds of:

• GHD sit-up
• Back extension
• Knees to elbow
• 95 pound Stiff legged deadlift

Toasted my midline.

Memorial Day Murph

Memorial Day Murph!

Run 1 mile
100 pullups
200 pushups
300 situps
Run 1 mile

for time

Favorite WOD! I PR'd, but realized I'm losing time tracking my progress. I'm still shooting for sub-30.

Army PT Test

I did the Army PT Test today - for kicks and giggles.

2 Min Max Rep: Pushup
2 Min Max Rep: Situp
2 Mile Run

I passed, but was never told that there's technique when doing it. I'll kill it next time.

Deadlifts / Squats / Push Press

This is an old mainsite I did back in June 2011. I stumbled across it last night, and thought that I'd give it another shot.

For Time:

21 deadlifts 225#
50 squats
21 push press 135#
15 deadlifts
50 squats
15 push press
9 deadlifts
50 squats
9 push press


I did it two minutes faster than last year, and feel a ton better than when I finished it back then.

Another Early Morning WOD

I've been working with a few guys on a ramp-up program, so I've been up early for these WODs. I took theirs, and scaled it up for me.

21-15-9 of:
Sumo Deadlift High Pull w/ 1.5p KB
Crossfit Pushups

*Stations were set about 50' apart. You must carry filled jerry cans between each exercise.

This was a quick burn... I probably could have upped the weight / reps.

Snatches

Snatches!!

1-1-1-1-1-1-1

I did this a bit different than normal. I got close to my 1rm in the first round or two, moved up until I failed (round 4) then backed off slightly until I was at my max capacity for the last few rounds.

Worked well.

Helen

I did Helen again... and followed up with a bunch of burpees after

"Helen"
3 RFT:

400m run
21 KB swings 1.5p
12 pullups

Got a PR, then did 47 burpees... Because I hate myself, apparently.

.

Double Unders / Clean and Jerk

Quick WOD on a Monday morning.

50(2)-40(4)-30(6)-20(8)-10(10) of:

Double Unders
Clean and jerk 95#

Box Jump / Situp / Ground to Overhead

For my second WOD of the day, I did the same WOD that I had two guys do that are ramping up, but bumped it up a tad.

12 min AMRAP of:

10 box jump 20"
15 situps
10 ground to overhead 45# plate

This was good. I'd probably either go higher on the height/weight/length, or on the reps. 


Take out the burpees, and this is the plate ground to overhead..

Jeremy - Revisited

Aside from the name, I really do love this WOD. It was day 45 of the burpee challenge, my second WOD of the day, and one of my favorites, so I decided to do it once again.

"Jeremy"

21-15-9 of:

Overhead Squats
Burpees

Like I said, it was the second wod of the day, and after watching the video, I saw that I missed a few reps on the overheads. I blame the run earlier in the day.

5 Miler

Saturday Morning WOD:

5 mile run

for time

I did this with wind and hills. Worn out, but it was a good one!

Mainsite (Day 2)

I'm really not trying to switch over to following Mainsite, but they've had two really good ones back to back. So, I decided to do it again.

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups.

Good WOD The double unders got tough after the first round though

Power Cleans / Wall Balls

Mainsite!

5 rds of:

10 Power Cleans 135#
15 Wall Balls 20#

For time

This one was a lung burner... And you will definitely benefit if you know the hook grip.