MAINSITE Squat Cleans / Box Jumps

MAINSITE!!

3rft:

10 Squat Clean 135#
20 Box jumps 24#

Great WOD!

Mainsite: Lunges / Dubs

5rft:
15 walking lunge step, carrying 95# barbell in the front rack position
30 double unders

Not a bad little WOD. It SMOKED my legs

The Seven

This WOD scares me. It's one of the two WODs I've DNF'd. But in light of 9/11 I couldn't think of a better time to do it.

The Seven
7rft:

7 Handstand Pushups
7 Thrusters 135#
7 Knees to Elbows
7 Deadlifts 245#
7 Burpees
7 KB Swings 2p
7 Pullups

I finished, as RX'd. It just about killed me, but I did it!

Hill Sprint / HSPU / Double Unders

I did this on the road.

5rft:

250m Hill Sprint
5 handstand pushups
30 double under

I was about 2,000 ft higher in elevation. It caught up to me quickly!

Wall Ball / Pullups / Double Unders

I'm still on this Mainsite kick. I may be getting lazy... Haha!

50-35-20 reps of: 

Wall balls
Pull-ups
Double-unders

This one destroyed me!

Filthy 50 Revisited

This was a Mainsite a couple weeks ago. I wanted to do it, but I didn't get around to it until today.

50 Box jumps 24"
50 Jumping pullups
50 KB swings 1p
50 Walking Lunge Steps
50 K2E
50 Push Press 45#
50 Back Extensions
50 Wall Ball shots 20#
50 Burpess
50 Double Unders

I did this a few months ago. It was (and still is) awful. But I PR'd by 2+ minutes!

Mainsite Full of Squats

It was a Mainsite kind of day today

Overhead squat 1-1-1-1-1

Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1*

*Try to increase load EVERY lift

 This thrashed my legs and hip flexors... but I PR'd on all three!

15 Rds of Front Squats

15 Rounds for load (RFL):

Power clean followed immediately by five front squats.
*Start light and add weight.


I got my inspiration for this WOD from Mainsite today. I would have done this WOD with snatches and overhead squats, but I did Isabel earlier today.

I liked this one. I was blasting Bob Dylan and Dave Matthews, which is fast becoming my music of choice whilst lifting. At the end of the WOD, my legs were completely toast, so I wasn't surprised that I didn't get a new 5rm. It actually turned a crappy Crossfit day into a good one.

Mainsite Hang Cleans / Burpees

Quick and dirty

3 RFT:

15 Hang Cleans 135#
15 Burpees

I liked it. I think the burpee challenge made this WOD much easier

A Different Kind of Mainsite

I've been on a Mainsite kick lately. I decided to try this one out.

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:

30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

This one was surprisingly rough. I felt like I was going to throw up after the second round of jumps.

Fran

It showed up at the Games, it was on Mainsite, there's no avoiding it.

Fran


21-15-9 of:

Thrusters 95#
Pullups

I really don't like this WOD. I really don't. I spent two days psyching my self up for it, and made sure I had witnesses, but I destroyed my last time by over 30 seconds! Yup! I'm now sub 2:30.

I still had a hard time recovering, but I think the burpee challenge helped me with the recovery. Go figure.

SQT

This was a Mainsite from a few days ago. My wifie did this a couple days ago, and said it was awesome. So, I decided to try it out.

"SQT"

3rft:

10 ground to overhead 95#
200y shuttle run sprint (50 yards)

Lung burner, but good.

Press / C2B Pullups / Pistols (Mainsite)

I saw this posted on Mainsite, and thought I'd give it a whirl.


12 min AMRAP

12 press 115#
12 chest to bar pullups
12 pistols

This was a pretty good WOD. I (naturally) struggled a bit with the pistols, but felt pretty good through the entire WOD.

Pushup / Run Intervals

8 rds of:

20 pushups
80y shuttle sprint
60 second rest


I based this off a mainsite WOD. Pretty good WOD.

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.

.

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.

The Chief

This was Mainsite for the day. It looked awesome, so I decided to do it!

The Chief
AMRAP 5 rounds (3 minutes on, 1 minute rest) of:

3 Power Cleans 135#
6 Pushups
9 Squats

This was awesome! The squats surprised me - at the end of round 3, my legs were smoked. Great WOD!

Weighted Pullups

This was supposed to be my rest day, but It didn't (and never seems to) work out that way. I decided to do the main site.


Weighted pullups

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

I've never done this actual WOD before. It wasn't bad, and I really don't know why I haven't done it before. See, there ARE benefits for occasionally following the main site!

Rahoi

I've been away from the interweb for a few days. On the 4th, I did the new hero WOD, Rahoi.

12 min AMRAP of:

12 Box Jumps 24"
6 Thrusters 95#
6 Bar Facing Burpees

This one was deceivingly tough - especially on the legs!