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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 10/11/18 at 7:42 am to LSUAlum2001
Posted on 10/11/18 at 7:42 am to LSUAlum2001
quote:
Today’s WOD:
21 min time cap
7 Front squats 135/95 (must clean it)
7 Box Jumps 30/24
7 TTB
Rest 30 secs
I had to sub out all of the movements due to my knee and back.. the back is just a pulled muscle, it's gonna be healed up soon.
7 Push-ups
7 no push-up burpees
7 supine toes-to-bar
30sec rest
10+9
1
Posted on 10/11/18 at 1:03 pm to Hulkklogan
Yesterday
16min AMRAP
8 hang power clean
8 push press
8 front rack lunge
All at 95#
Today
10 rounds
30 mountain climbers
5 strict pull-ups
10 sit-ups
15 air squats
16min AMRAP
8 hang power clean
8 push press
8 front rack lunge
All at 95#
Today
10 rounds
30 mountain climbers
5 strict pull-ups
10 sit-ups
15 air squats
Posted on 10/11/18 at 6:04 pm to CBLSU316
Wodapalooza Workout 5
15 min AMRAP
30 Back Squats 135/95
30 TTB
30 Back Squats
30 Deficit HSPUs 6/4
30 Back Squats
30/20 Ring MUs
Ain’t getting through those 30 Ring MUs, but everything else is manageable.
Tiebreaker is time to complete the 2nd round of squats.
15 min AMRAP
30 Back Squats 135/95
30 TTB
30 Back Squats
30 Deficit HSPUs 6/4
30 Back Squats
30/20 Ring MUs
Ain’t getting through those 30 Ring MUs, but everything else is manageable.
Tiebreaker is time to complete the 2nd round of squats.
This post was edited on 10/11/18 at 6:06 pm
Posted on 10/11/18 at 7:42 pm to LSUAlum2001
Workout of the Day
A.)Bench Press 3x3 climbing
B.) For Time:
75 KB swings (62/44)
75 Burpees
I got to 165 on bench.
I did a 36lb KB and 75cal assault bike
9:35
A.)Bench Press 3x3 climbing
B.) For Time:
75 KB swings (62/44)
75 Burpees
I got to 165 on bench.
I did a 36lb KB and 75cal assault bike
9:35
Posted on 10/11/18 at 7:48 pm to Hulkklogan
75 burpees would probably take me an hour. 
400 m run
21-15-9
DB curls
Push press
Lateral raises
Ring rows
Bench dips
400 m run
400 m run
21-15-9
DB curls
Push press
Lateral raises
Ring rows
Bench dips
400 m run
Posted on 10/11/18 at 11:46 pm to LSUAlum2001
Thank you.
Posted on 10/12/18 at 8:53 am to Dandy Lion
Really like this kind. Would be even better for me if I didn't get so gassed running. Overhead squat is the thing in there that I have progressed the most on. When I first started, I think I had trouble with just the bar.
A.)3 and 3’s – 6 sets of 3 behind the neck Push Press + 3 Overhead Squats ascending in weight
B.)5 Rounds for Time
10 Power Clean (95/65)
10 Overhead Squats (95/65)
200 meter Run
20 min Time Cap!
C.)3 Rounds
15 Hanging Knee Raises (try to add weight with med ball b/w knees)
20 Mountain Climbers each leg
A.)3 and 3’s – 6 sets of 3 behind the neck Push Press + 3 Overhead Squats ascending in weight
B.)5 Rounds for Time
10 Power Clean (95/65)
10 Overhead Squats (95/65)
200 meter Run
20 min Time Cap!
C.)3 Rounds
15 Hanging Knee Raises (try to add weight with med ball b/w knees)
20 Mountain Climbers each leg
Posted on 10/12/18 at 10:13 am to Hulkklogan
quote:
A.)Bench Press 3x3 climbing
B.) For Time: 75 KB swings (62/44) 75 Burpees
I got to 165 on bench.
I did a 36lb KB and 75cal assault bike 9:35
285x3 on the last set and somewhere in the mid 9s on the workout.
Posted on 10/12/18 at 2:03 pm to LSUAlum2001
Been slacking on posting our workouts.
12 min EMOM hang snatches:
1-4 5 snatches
5-8 3 snatches
9-12 1 snatch
Increase weight every 4 min
4 rounds, 13 min cap
30 alt. Lunges
25 push ups
15 knee 2 elbow
12:28
Once my lunch settles I’m going do some cardio rowing, running, & bike.
12 min EMOM hang snatches:
1-4 5 snatches
5-8 3 snatches
9-12 1 snatch
Increase weight every 4 min
4 rounds, 13 min cap
30 alt. Lunges
25 push ups
15 knee 2 elbow
12:28
Once my lunch settles I’m going do some cardio rowing, running, & bike.
Posted on 10/12/18 at 6:26 pm to tke_swamprat
450 m run
21 DL
450 m run
18 DL
450 m run
15 DL
450 m run
12 DL
450 m run
9 DL
450 m run
6 DL
450 m run
3 DL
450 m run
1 DL
21 DL
450 m run
18 DL
450 m run
15 DL
450 m run
12 DL
450 m run
9 DL
450 m run
6 DL
450 m run
3 DL
450 m run
1 DL
Posted on 10/13/18 at 9:59 am to CorkSoaker
Run 4 miles
Posted on 10/13/18 at 3:52 pm to CorkSoaker
Did a version of the wodapalooza wod today
I went for time....
30 dbell squats 40#
30 T2B
30 dbell squats
30 hand release push-ups
30 dbell squats
30 pull-ups
Took me 9:25
I went for time....
30 dbell squats 40#
30 T2B
30 dbell squats
30 hand release push-ups
30 dbell squats
30 pull-ups
Took me 9:25
Posted on 10/14/18 at 6:52 pm to CBLSU316
Little xtra work today
6x3 push press
Worked from 135-175.....had more in the tank.
Then
10min EMOM
Min 1: 5 dbell jerk 50# dbells
Min 2: 40 dubs
Did this one all unbroken
7 min AMRAP
2 strict pull-ups + 3 kipping
:15 rest
16 rounds
6x3 push press
Worked from 135-175.....had more in the tank.
Then
10min EMOM
Min 1: 5 dbell jerk 50# dbells
Min 2: 40 dubs
Did this one all unbroken
7 min AMRAP
2 strict pull-ups + 3 kipping
:15 rest
16 rounds
This post was edited on 10/14/18 at 6:54 pm
Posted on 10/16/18 at 2:40 pm to CBLSU316
Sally squat song warm up
Single-dumbbell overhead squat 5-5-5-5-5
Bench press 3-3-3-3-3 reps
500 single unders
Single-dumbbell overhead squat 5-5-5-5-5
Bench press 3-3-3-3-3 reps
500 single unders
Posted on 10/16/18 at 5:25 pm to CorkSoaker
First day back after taking a week off with a muscle strain in my legs and arse
Got a good garage session in
EMOM 10 rounds
3 front squats at 155lb
Then 20 rounds 30 seconds each
Odd round 1 clean and press at 135lb
Even round 5 dead hang pull ups
Got a good garage session in
EMOM 10 rounds
3 front squats at 155lb
Then 20 rounds 30 seconds each
Odd round 1 clean and press at 135lb
Even round 5 dead hang pull ups
Posted on 10/16/18 at 6:15 pm to StraightCashHomey21
Was trying for under 30 min. :(
Posted on 10/16/18 at 9:38 pm to CorkSoaker
So I am working out of the country in Singapore, and the only access I have to a gym is the one in my apartment.
it has the basic stuff and I am getting at least some type of weight training/cardio everyday. Goal is to trim down while I am here. Diet is going well.
what I am looking for is the days I am not weight training or after weight training so good WOD's that will torch calories. any ideas would be great. have dumbells up to 44lbs.
thanks
it has the basic stuff and I am getting at least some type of weight training/cardio everyday. Goal is to trim down while I am here. Diet is going well.
what I am looking for is the days I am not weight training or after weight training so good WOD's that will torch calories. any ideas would be great. have dumbells up to 44lbs.
thanks
Posted on 10/17/18 at 9:51 am to Contender01
quote:Our place's wods are posted on a public site. You can see them for quite a long ways back here:
what I am looking for is the days I am not weight training or after weight training so good WOD's that will torch calories. any ideas would be great. have dumbells up to 44lbs.
thanks
Daily gym wod
Posted on 10/17/18 at 1:00 pm to Contender01
Singapore has multiple CrossFit gyms you could visit fwiw
Posted on 10/17/18 at 3:41 pm to Lester Earl
I have not been to a class in 3 weeks due to circumstances out of my control. I am going today.
Question, how sore will I be afterwards.
1. Like it is my first workout ever.
2. The constant soreness of the first month of crossfit
3. Not too bad. My joints will be fresh and I will have a good workout.
4. I will die.
Question, how sore will I be afterwards.
1. Like it is my first workout ever.
2. The constant soreness of the first month of crossfit
3. Not too bad. My joints will be fresh and I will have a good workout.
4. I will die.
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