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What's your WOD (workout of the day) : Swingers Discussion 21340810103
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FORUMSGeneral DiscussionsFitnessWhat's your WOD (workout of the day)
TOPIC: What's your WOD (workout of the day)
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Hell Week has started

1/6 (my birthday): "Bradshaw"

10 rds: 3 handstand pushups, 6 deadifts 155 lb, 12 pullups, 24 double unders

31:42

After work went back to do my Birthday Bear (this year's tradition for the members at our box). 51 reps of Bear Complex with 85 lb.

1/7: "Jack" 20 min AMRAP

10 Push Press 75 lb, 10 Kettlebell swings 16 kg, 10 box jumps 20"

9 rds + 10 reps.

1/8: will be done after work

5 rds 10 HSPU (deficit), 15 Thrusters (not sure about the weight yet), 20 Burpees over the barbell, 25 pullups (my arms/lats are already sore from Monday's pullups). I don't like this WOD.

mrs svc

Las Vegas NV
 
 
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elliptical, cross training course.

squats, plies, and crunches, followed by a quick yoga stretching course.

Manville NJ
 
 
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After 2 weeks of back loading carbs... And drinks.... Today's workout was a bitch... But not hard by any means...

Skills: front squat 1x7 - 1 rep Max ( 255)

WOD: 3 rds 1000 m row, 11 Clean High Pulls, 7 strict press (Rxs 95 lbs)

Cash Out: 3x10 GHD sit-ups with 20 lb med ball and 3x10 back ext.

Leland NC
 
 
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Our coaches have good Crossfit programming experience. Good mixture of strength and MetCons. Most WODs average 12 min, ranging from 5 to 17 min is the goal. Longer WODs maybe every other week. Open gym on Sat and Sun for working on skills or if we want to do a long benchmark.

Our version of 12 Lifts of Christmas was:

1 Clean Jerk

2 Muscle Ups

3 Wall balls

4 Medicine Ball Cleans

5 Push press

6 pullups

7 Sumo Deadlift High Pulls

8 Kettlebell Swings

9 Box Jumps

10 Jumping Lunges

11 Burpee Broad Jumps

12 Hand stand push ups

(done just like the song: 1, 2-1, 3-2-1-, 4-3-2-1, etc). 36:00 this year (3 min slower than last year, my pullups stamina disappeared).

Las Vegas NV
 
 
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Leg Day today...Sunday...

Squats

2 warmup sets

4 working sets 6-8 reps

Lunges

4 sets 6-8 reps

Stiff LeggedDeadlifts

4 sets 6-8 reps

Sled

4 Sets 10-12 Reps

Machine Press

4 Sets 15 Reps

Leg Extensions

4 sets 15 reps

Leg Curls

4 Sets 15 Reps

Then, I fall over and sleep at the gym, after a seizure...

Mokena IL
 
 
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Anybody follow Outlaw? Invictus? OPT? CFNE Comp WOD?

-J

Bethlehem PA
 
 
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Hey SVC, Just wanted you to know I enjoy reading all your WODs.

Open is around the corner.

Virginia Beach VA
 
 
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Monday:

Back Squat 3 x 10 (100, 110, 120 lb)

Metcon: 5 individually time rounds - 5 deadlifts @ 155 lb, 25 calorie row (average was 1:25 per round). 2 min rest between rounds.

Tuesday:

Hang Muscle Snatch 5 x 6 (65 lb)

Metcon: 4 rounds - 200m run, 15 burpees, 200m run, 30 double unders. All done outside (45 degrees). My toes were frozen. Glad I had gloves and knee pads for those burpees. 14:34

Wednesday: Rest

Thursday:

4 rounds: 1 min Kettlebell swing (35 lb), 1 min rest, 1 min Push Press (65 lb from the ground), 1 min rest, 1 min Jumping Lunges, 1 min rest. Total reps: 360.

Afterwards did the strength I missed on Wednesday: Every min on the min x 12 min - hang squat clean, squat clean. 3 x 85 lb, 3 x 95 lb, 3 x 105 lb, 3 x 107.5 lb. The cleans are "easy", it's the squats that make the heavier weights tough.

mrs svc

Las Vegas NV
 
 
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tonight was a gym night. yay!

cybex arc trainer Glute camp level 10 for 58 minutes

leg presses x 110 lbs in: squat press, plié press, mad calf raise press (3 x 15 each)

seared leg leg curls extensions

3 x 65 full squats each

100 straight cunches

100 each crossover crunches w/opposite leg extensions

stretch cd

ahhh blisss

Manville NJ
 
 
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Monday: 5 rd 10 OH Squat 65 lb (Rx), 15 Pullups, 20 Pushups.

Tuesday: Didn't have a partner in the morning so did a solo version of the posted workout - 45 Thrusters, 65 lbs / 30 Lateral Box Step Overs, carrying 25 lb barbells, 18 in / 30 Lateral Burpee (Over Barbell)s Really wanted to do it with a partner so went back after work - one person holding each end of the barbell - 90 Thrusters, 95 lbs / 60 Lateral Box Step Overs, 95 lbs, 18 in / 30 Lateral Burpee (Over Barbell)s

Wednesday: "The Bear" complex - squat clean to a push press to a back squat to a push press, touch & go. 7 reps per set (cannot rest the bar on the ground during the set or you have to start over). Increase weight each set. 55 lb, 65 lb, 70 lb, 75 lb, 80 lb (PR)

mrs svc

Las Vegas NV
 
 
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TOPIC: What's your WOD (workout of the day)