re: Daily CrossFit Thread: Workouts and other musings..

quote:

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Sooo since the gym has closed I have transitioned to sandbag workouts using the Rep Fitness bags. I think my workouts now belong in this thread.

3/29/20
Brute Force Sandbag WOD via Brute Force app
7 rounds for time

7 reps- Brute Force sandbag Burpees (25 lbs bag)
7 reps- Weighted side lunges (50 lbs bag)
7 reps- Mountain climbers (body weight)
7 reps- Weighted side lunges (50 lbs bag)
7 reps- Push-up with sandbag pull through (25 lbs bag)
7 reps- Broad Jump or Box jump (body weight)
7 reps- Pike ups (body weight)

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Just committed to a medium and large Rep Fitness sandbag. They were out of color I wanted (Army green), but looking forward to adding two more implements to the tame garage gym. Have never done any workouts with a sandbag, but will def do this one and research more options.

Yeah. That is easing right back into it

Download the brute force app, it's free and they have free workouts everyday for the sandbags.

quote:

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Just committed to a medium and large Rep Fitness sandbag. They were out of color I wanted (Army green), but looking forward to adding two more implements to the tame garage gym. Have never done any workouts with a sandbag, but will def do this one and research more options.

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Been MIA from the board in awhile. Been doing workouts at home with my assault bike, 20# dbs, box, jump rope and pullup/kneeup tower. Back at gym today 7 days post surgery and I almost died . . .

Full send on all movements:
5 rounds 150m sprint on air runner then 50 m walk.
Rest 3
5 rounds 200m ski sprint followed by 30 sec rest after each round
rest 3
5 rounds 500m bike sprint, 30 sec rest
rest 3
5 rounds 150m sprint on air runner then 50m walk.

Made the mistake of not timing my eating right and was about 5 hours after a meal. Crashed during the bike but gutted it through to the end .

Workout of the Day

A) Minutes

M1 5 Goblet Squat (5252)
M2 30” SA KB FH
M3 30” SA KB FH

B) Rest 5 Minutes (Sanitize)

C) 2 Minute AMRAP

M1 AMRAP Pull Ups in small sets (2-5)
M2 AMRAP Push Ups
M3 AMRAP Air squats


Only count reps in B



165 reps for me. Did normal pushups in twos instead of scaling to knee push ups. Ring rows for pull ups

Workout of the Day

A.) 3 Sets for quality:

7 Way Hip/ side
15 Hip Hike/ side
15/s Internal/External rotation with forward trunk lean

B.)10 Rounds For Time:

15 Sit Ups (scale reps if necessary)
8 V Ups (tuck crunches, single-leg V-ups, sprinter sit-ups)
20 Double Unders (20 high jump singles)



I started out doing 15 sit ups and 8 v-ups but started hitting failure so scaled down to 10 sit up and 5 v-ups. Did high-jump singles.

14:51.



Scaling options

DT today for my conditioning let’s get it

Workout of the Day

Partner Workout

5 Rounds

Run 1 Lap
Dual KB Front Rack Hold (53/35)
*5 Burpee penalty every time you put them down

Every run is to be performed at maximum intensity while the other partner “rests” with two kettlebells in rack position. The “resting” partner will rack the bells at the beginning of their partner’s run and will unrack them at the end of the run. 1 round consist of both partners completing a run and hold.

Unracking of kettlebells before the end of the run results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.










This
fricking
Sucked


I started with our purple KBs, which I think are 44lb, or something around there. After 3 rounds though my shoulders were cramping so i dropped down to 35lb KBs. I thought I was gonna hurl on the syncro burpees, had nice and understanding partners. We finished in 25:06 i think.

Yep

I haven't done tailpipe but that would suck just as much if not more.