18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

3 September 2015 – Hangin’

Strength
Dead lift
1×5 70% (100kg)
1×5 80% (110kg)
1×2 85% (120kg)
1×3 90% (130kg)
1×1 100% (140kg)

WOD
5 Rounds
10 Hang Power Cleans (70,45)
10 Burpees
10 Box Jumps
2 Minute Rest between rounds
Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25)

Time: 21:52 (L3)

Grip on my right hand struggled after 5 reps of the Hang Cleans, must be because of the injury – that needs to be worked on. Theres such a difference between 60kg and 70 kg Great WOD once again. And that core work! Bring on SUMMER!

Core cash out
2 Rounds
30 secs work:30 seconds rest
Rotating Stations
1. Strict Toes to Bar
2. Power wheel rollouts
3. V ups
4. Hollow Rocks

7 July 2015 – Dumb Doubles!

EMOM:
5 minutes
10 V-Ups
10 Situps
10 Supermans
Plank for remaining time

HELLO ABS! 🙂

Strength:
Bench Press
1×10 @ 60% (20kg)
1×8@ 70% (40kg)
1×6@ 75% (50kg)
1×4 @ 80% (55kg)

WOD:
21 Dumbbell Push Press (pick a challenging weight) (15kg)
10 hand release Push-ups
50 Double unders
15 Dumbbell Push Press
10 hand release Push-ups
100 Double unders
9 Dumbbell Push Press
10 Push-ups on Dumbbells
200 Double unders
*13 minute time cap.

Time: 13:00 (15kg) (did 10/200 DU’s)

Tried to do everything unbroken but the double unders proved tricky. I split those up into sets of 10, which may have cost me some valuable time. I also had to break up the set of 15 dumbbell presses into 7 + 8. The rest was unbroken though. Pushups were very hard, but at least I could do them! More a technical WOD and I think I could’ve used a heavier weight, but alas, my shoulder… Those double unders are something to work on.

19 May 2015 – A Mile Thirty

Skill
Pistol

Strength
Deadlift
40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

WOD
1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)

 

Time: 16:46 (Rx modified)

29 April 2015 – Pistol Dub’s

Changed things around and went to an afternoon class :). Good to see the peeps again.

Did some pistol progressions as well, they are alot harder when you don’t use your arms! I also found that my left leg is weaker on the pistol movement and more susceptible to caving in. Might have to do with resting on the clutch when driving.

Strength
Bench Press Back Squat
65% x 5 (60kg)
75% x 5 (70kg)
85% x 5 (80kg)

WOD
15 Minute AMRAP
100m Run
20 Double Unders
10 Push-ups  V-Ups
10 Pistols (5 each leg)

 

Score: 5.40 (5 rounds + 100m run,  DU’s and 10 V-Ups)

23 April 2015 – Sled Bikes

 

This was an engine builder, but that assault bike was like quicksand! The more you pedal, the slower you get. I also had to be careful with the box dips because of my arm, but it held out. 🙂

WOD
Every Minute on the Minute for 30 Minutes

Odd Minutes- Alternate between 15 Calories on the Assault Bike and 1 Sled Push Round Trip (so minute 1- A.B, minute 3 Sled Pushes or visa versa if you need to
share)
Even Minutes (2-10) 10 Burpees (Subbed for 20 Air Squats)
Even Minutes (12-20) 10 Toes to Bar (Subbed for V-Ups)
Even Minutes (22-30) 10 Ring Dips (Subbed for Box Dips)
If you need to take a minute off then do so. When you report your scores
record how many minutes missed including rounds you could not complete the
task. No Penalties today.

Level 2- Knees to Elbows, Parallel Bar Dips
Level 1- Knees to Chest, Box Dips

Score: 4 (all of them were the on the assault bike – could only get to 10 calories, aaargh!)

 

22 April 2015 – Annie Are You Okay?

Its been 21 days since I’ve been at Crossfit and I felt like I was slowly losing my mind. It’s great to be back.

And this is a WOD I could actually do RX!

I had to refrain from using my shoulders at all, due the arm injury, so worked on using my wrists in the DU’s and that kinda worked . Also had to do the situps strict as I could not swing my arms. Nice deep burn!

I think those lunges did me good last week, I felt very bouncy in the DU’s so I had plenty of time for those twin rotations 🙂

 

Warmup:

10 minute EMOM

5 situps
5 V-Ups
5 Air Squats

WOD:

Annie:
50-40-30-20-10

Double Unders
Sit Ups

 

Time: 12:47

AnnieWOD

1 April 2015 – April Fool

1000 BURPEES FOR TIME!

WHAT?!

Luckily its an April Fools joke. This was the actual WOD.

Strength
Dead lift:
75%x5
85%x3
95%x1

WOD:
5 Rounds for Time
6 Deadlifts (120,90)
9 Box Jumps (30/24)
12 Toe To Bar

Level 2 (100,80)
Level 1 (80,60)

I modified this to the armless version of course 🙂

1 April 2015 WOD

5 Rounds for Time
6 Deadlifts Back Squats (70kg + 30kg weight vest)
9 Box Jumps Step Ups (30)
12 Toe To Bars V-Ups

Time: 14:34

1 April 2015 WOD2

24 March 2015 – Armless AMRAP

Strength:
Bench Press
Based on current working weight
70% x 3
80% x 3
90% x 3

WOD
AMRAP 12 minutes of:
10 Dumbbell Thrusters (pick weight but make it challenging)
10 Toes to Bar
200m Run
* if you are a relative newbie or have an injury you can use a barbell (40,30)

Did mobility work in place of strength.

My WOD: (all done with 30kg vest)

10 Air Squats

10 V – Ups

200m run

 

Score: 5 rounds + 7 air squats

 

19 March 2015 – Leg Day, Everyday!

Strength:
Front Squat
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

Vanessa’s 30th birthday wod!
30 Burpees
30 KB one arm snatches, alternating (24,16)
30 Toes to bars
30 Overhead Walking Lunge with a 20 kg plate
30 90 degree body rows
30 Ball Slams
30 Handstand Push ups
30 Weighted Sit ups with slam ball
30 Calorie on the Assault Bike

 

My modified WOD:

30 Squats
30 V-ups
60 walking lunges (+ weight vest)
30 weighted situps
60 calories on the Assault Bike

Time:15:18

legday

Don’t skip leg day kids…