Speed AMRAP

Strength

Hang Snatch 60% 1rm
EMOM for 5 minutes
2 Power snatch, 2 Squat snatch

WOD
12 min AMRAP

1,2,3... Back Squat 195#
25 hammer swings (each arm)
20 weighted situps 20#
15 hang snatches 95#

This was not a great WOD. It was too short, had too many movements, or both. If I were to do this again, I would take out the hammer swings, make the situps 45#, and make it 2-4 minutes longer.

A Strongman-ish AMRAP

I started a strength program today. It will be a mix of lifts before my actual WOD for the next 8ish weeks.

Strength

Deadlift 55% 1rm
EMOM for 10 minutes, adding 1 rep each minute.

WOD
20 minute AMRAP

1 tire flip
10 Hang Clean 135#
20 GHD situps
30 Box Jumps
40 Hammer Swings

This was a GREAT WOD. I was able to go head-to-head for once.

Strongman AMRAP

20 min AMRAP

3 Tire Flip and Jumps
6 Jerry Lunges (55#)
9 Jerry Swings
12 One-Armed Hammer Swings*
15 Dubs

*Hold the sledge hammer in one hand - 12" from the head of the hammer

This was a really fun WOD... REALLY fun.

12 Days of Strongman Christmas

For the first WOD back from my break, I went big... Big and HEAVY

12 Days of Strongman Christmas

1 Tire Flip
2 KB Clean and press 2p
3 Weighted situps 45#
4 Burpee Pullups
5 Box Jump 30"
6 Ring Dips
7 Goblet Squats 2p
8y yolk carry
9 Dubs (x3)
10 Hammer Swings
11 Knee-to-Elbow
1200m row

This was tough! As "12 Days" WODs should be.

Squats / Situps / Hammer Swings

Continuing on my abnormal movement kick:

3rft

100 squats
50 situps
25 hammer swings
1:00 rest *

*10 burpee penalty each time the hammer touches the ground during the ENTIRE WOD.


This one was fun! ...like "little kid on a playground" fun. I didn't have any penalties - and stayed under 15:00

2-for-1s / Farmer's Walk

AMRAP 12 minutes:

3,6,9...

2-for-1 burpees
2-for-1 wall balls*

*Farmer's walk between each movement (80', 90#+ each jerry can)

My hands are still torn up. The farmer's walk didn't help. If I were to do this again, I'd probably make it for a 20+ minute AMRAP. It seemed as if it just ended too early.

Hammer Swing / Box Jump / C2B Pullups

5rft
22 Hammer Swings *
14 Box jumps
8 chest to bar pullups

*Hammer swings ere: low left, low right, high left, high right, under.

This was a good little one. The arms were toast after all those swings!

Strongman Chipper

I wanted a LONG chipper... and I got it!


50 slosh tube sit-ups
10y "low banger" (Sled w/ 45# plate)
5 stone lift / tire flip
40 left handed hammer swings
30y sled pull 145#
30 sandbag squats 100#
200y Jerry Can carry 70# ea.
200y sandbag carry 100#
30 sandbag squats 100#
30y sled pull 145#
40 right handed hammer swings
5 stone lift / tire flip
10y "low banger" (Sled w/ 45# plate)
50 slosh tube sit-ups

It DESTROYED me.

Back Squat / Sit-ups / Low Hammer Swing

Good lift, good AMRAP

Back Squat 
5-5-5-5-5

Then

AMRAP 
6 minutes of:

5 Back Squats 50% 5rm
10 Situps
15 low hammer swings

Run / Bar Muscle-up / Stone / Sandbag Bear Complex

I wanted a good long AMRAP and a run. I put this bad boy together, and it did very nicely!

20 minute AMRAP
400m run
Bar muscle-up 1,2,3...
Atlas stone 155#ish. 1,2,3...  (over the shoulder)
Sandbag Bear complex 100#ish. 1,2,3... (Shoulder to shoulder, not front to back)

This WOD felt pretty good. It was enough to wear me out, but I'd either push for 25 minutes, or shorten up the run.



In this video, about 20 seconds in, you can see a few guys doing sandbag bear complexes, but they are going front-to-back. In this WOD, go shoulder to shoulder.

10-->1-->10

10-->1-->10 of:

Toes to Bar
Sandbag Squat 100#ish
Ground to Overhead 45#

"Yowza!" The exact and only word out of my mouth when I finished.

Tire AMRAP

20 minute AMRAP
2 tire flips

12 tire jumps
22 hammer swings*
*alternate swings each round: over, under left side, right side

This one ROASTED me!

Atlas Stone / Hammer Swing

This was the second of two WODs back-to-back.

For time:

5 Stone over shoulder
30 Low hammer swings
5 Stone over shoulder
30 Under hammer swings
5 Stone over shoulder
30 High hammer swings
5 Stone over shoulder
30 Over hammer swings


This one caused CrossFit Problems. I broke my hammer - then pulled my magical Eagle Scout powers, and fixed it. It's now a short-handled sledge hammer.

Fight Gone Strongman

3 rounds

1 min Stone Thruster
1 min Jerry SDLHP
1 min Tire jump 24"
1 min Jerry Swing
1 min Hammer Swing

I was inspire by Range of Motion's "Fight Gone Bad, Gone Bad". I changed it up a bit, and it turned out nice.

Tire Tabata

For my second WOD of the day, I wanted to do some strongman work. A couple guys wanted to do a WOD, so we put this together:

8 rd "Tabata" (20 seconds on, 10 seconds off) of:

Tire deadlifts
Tire flip and hop-through
Sledge hammer swing*

*Move to the next exercise after 8 rounds

It wasn't too bad, but I think I ruined one of my favorite shirts.

Tire Flips / Muscle-Ups

I've found that taking a high-skill movement, and coupling it with a strongman movement tends to make awesome WODs. I decided to take it a step further, and add a little twist tonight..

9-6-3 of:

Tire flips (500# tire) with a jump through*
2-for-1 muscle-ups**

For time. This was a good one. I was a bit surprised how difficult the added movements made the WOD



*A jump through is simply jumping into the middle of the tire, then back out on the other side.

**2-for-1's are doing a muscle-up and adding an additional dip before you finish the rep.

Fun with a Big 'ole Tire

I got a big ole' tire (500ish lbs, 24" width) today, and decided to break it in.

12 minute ladder:
1,2,3... Of

Tire flips*
Tire jumps
Double unders x10

*no walking around the tire - must do jump-throughs to get to the other side.

Tough WOD, but I'm lovin' the tire!

Atlas Stone / Burpees / Sandbag Squat

I wanted to do a strong man WOD tonight. I,m regretting that decision.

6rft:

6 atlas stone to shoulder
10 burpees
6 sandbag squat clean (ground to shoulder)

Cash Out:
3 Burpees

It was ROUGH.

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.

Fun with Jerry Cans

I love Jerry Cans!!

21-15-9 of:

Jerry Can Burpees
Jerry Can Swings
Jerry Can Overhead Lunges

With the water, the Jerry Can weighed about 50lbs.
I REALLY like Jerry cans!