22 December 2015 – Filthy Fifty

Warmup:

2 lap run
1 lap lunges
20 Toe Touch Back Bend
20 Push Ups

WOD:

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (24kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (20kg)
50 KB Deadlift (24kg)
50 Wall ball shots, (10kg ball)
50 Burpees
50 Double unders

Time: 32:04 (Rx)

17 December 2015 – FranAnnie

Warmup

2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press

WOD

“Pick A Lady”

Options:

  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…

Fran

21-15-9

Thrusters (42kg/28kg)
Pull Ups

4 min rest

Annie

50-40-30-20-10

Sit Ups
Double Unders

Time:

Fran: 10:04 (Rx)

Annie: 12:38 (Rx)

14 December 2015 – Hey Ladies

It’s Ladies Week at Crossfit Wanderers! Eek!

Weirdly, this is the first time I’ve actually attempted these WODs. I now see why they’re part of the “Ladies”. They’re also the names of my Aunt and Mom – very appropriate 😉

Warmup
2 lap run
2 rounds
10 Pull Through
10 PVC OHS
10 Good Mornings
10 Lunges

Mobility
Hips
Warrior Lunges
Pigeon Stretch

WOD
“Jackie”
Row 1000m
50 Thrusters @ 20kg/15kg
30 Pullups

THEN

“Karen”
150 Wall Balls

Jackie Time: 12:22 (Rx)

Karen Time: 11:55 (Rx)

An excerpt from the Crossfit Journal, about these girls:

“Jackie”

For time:

Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.

“Karen”

Wall-ball 150 shots

Simple and elegant, “Karen”, has the effect of three girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat.

10 December 2015 – Summer Body Blast

Warmup:

2 lap run

THEN

2 Rounds

10 Push Ups
10 squats
10 PVC pass throughs
10 Good Mornings
5 kips

Skills:

NOT FOR TIME

10 Pull Ups/ Chest to Bar
20 Ring Rows
30 Jump Pullups

75 Double Unders between each round

WOD:

Summer Body Fitness Test

400m Run
40 lunges
30 KB Swings
20 Ball Slams
10 Burpees
20 hand release push-ups
30 sit-ups
40 air squats
400m run
Time : 13:40

9 December 2015 – Strength Of A Wolf

Officially a wolf – signed up for Crossfit Wanderers. Awoooh! Excited for this new chapter of learning and growing 🙂

Warmup:
Oly Warmup
6 reps
2 rounds

Deadlift
Straight Leg Deadlift
Bent Over Row
2nd Pull
Upright Row
Front Squat
Press

1 lap run

Strength

Deadlift + Power Clean + Front Squat

10 + 3 + 3 @ 50% (35kg)

7 + 2 + 3 @ 60% (40kg)

4 + 4 + 3 @ 70% (45kg)

2 + 2 + 3 @70% (50kg)

1 + 1 + 2 @ 80% (60kg)

 

Burpees + Push Press + Pushups

14 + 5 + 5 @50% (30kg)

12 + 4 + 6 @60% (40kg)

10 + 3 + 7 @70% (50kg)

10 + 2 + 7 @70% (50kg)

10 + 1 + 7 @70% (50kg)

THEN

EMOM
6 minutes

7 Front Squat (80kg/60kg) (I did this @ 60kg)
70 Double Unders
7 – 10 strict pullups (Couldn’t even manage 3 in a row)

2 December 2015 – Clean Wandering

Checked out a new box , Crossfit Wanderers. Facility is a bit snug, but they make it work. Parking may be an issue during peak times.

Warmup
2 rounds
6 reps

Oly Warmup
1 lap run

WOD:

21-15-9
Squat Clean (50kg/30kg)
Over The Bar Burpees
Time Cap: 10 min

Score: Capped at the end of 15 burpees (21+21+15+15 = 72 reps) (Rx)

Really tough workout. I went waaay to fast in the first round, so was proper gassed during the round of 15. Great combo as the squat cleans get your legs burning and that makes the burpees that much harder.

3 December 2015 – Usain Bolting

Warmup
3 rounds
150m Rowling
2 squat penalty for every metre over/under
10 under to overhead
10 lying twist

Strength
10 minute EMOM
ODD: 15 Pelvic Raises + Max Bike Situps
EVEN: 8 Deadlifts (60kg)

WOD
For Time

“Usain Bolt”

Row 600m
Run 400m
200 Double Unders
50 Hollow Rocks
Time: 13:30 (Rx)