Deadly Pulls

Not for time - strength development day.

Two step workout.

First, 5 rounds of

5 Deadlifts, increasing weight with last round at least bodyweight or higher

15 Pullups

Second, after completing that:

Deadlifts, single set consecutive (no bar release/no rest on ground) , max reps

Pullups, single set consecutive max reps.

Record max reps of deadlifts/weight used and max reps of pullups. Compare to 11-01-18

Nancy on 2 Floors

For time, five rounds of:

1/4 mile run, run downstairs

15 Overhead squats, run upstairs

CF: Male @ 95#, Female @ 65#

SM: Male @ 20K, Female @ 15K (empty bar). time, five rounds of:

Post time, mods/scaling. Compare to Dec 6 or Jan 1mile run, run downstairs

Wendy: 11.03.29

The first in the BBNB (Bruce'd But Not Broken) series of workouts. Tramps like us - Baby, we were born to run. For time.

3/4 mile run

9 burpees

1/2 mile run

15 burpees

1/4 mile run

21 burpees

SM group: pushups to fist height, jump sideways over 6 inch hurdle

CF group: hands off ground at bottom of pushup, clap overhead on every jump sideways over a 12 inch hurdle. Be explosive.

Post your time and level with any mods. Compare to Feb 8 or  Jan 3.

Clean & Jerk practice: 11.03.28

Not for time - strength development day.
Clean and Jerk for 5 sets: 20/10/5/10/20. Full clean and jerk with "double dip" - i.e. this is not a power clean, but a full clean with full jump, shrug, and pull under with butt return down to the ball with the bar racked. Grip on bar does not release for each rep in the set, so judge weight for each set accordingly. You can rest the weight on the ground and pause, but do not break grip contact.
Your second set of 10 and 20 reps should match the first two in terms of weight. The last two sets are simply prescribed to further overload or "super fatigue" a 5 rep max effort. Think of the progression as a two set serious warm up, then all out 5 rep set, then cool down (of sorts) is the 10 and 20 rep sets to drive it home.

One of the key goals of this workout is to help you develop the "pull under the bar" as you rack the bar. Power cleans are for another day.

Post your weight for your 5 reps in the middle - don't forget the double dip and the constant grip contact with the bar. Compare to Feb 7.

Dessert is the opposite movement of pushing: pulling with pullups: 20/10/5. Do your best to maintain contact with the bar for all reps per set, even if you are hanging on the bar recovering your pullup ability.

4 Way MetCon - 11.03.24

For time, the following four exercises in 3 rounds:

42/30/18 of KB swings - Men 16Kg, Women 12Kg (CF = 20K/16K)

42/30/18 of DB Push Press - 1/5 BW (CF 1/3 BW)

3/2/1 Laps of Farmer Carries with Push Press DBs on shoulders

Single BW Lunge Lap (CF carry Push Press DB's)

Post time. Compare to 2/03 or 12/30.

Turkish Get Ups: 11.03.23

Turkish Get ups, not for time:

Reps: 100 minus your age and every rep counts as one (not double count).

CrossFit - Men@20K/Women @16K

SM - Men @ 12K/Women@ 8K

Post the weight you used and your reps. Compare to Jan 27 or  Nov 15.

HiVol Mix Chipper: 11.03.22

For time in chipper fashion, meaning you finish one exercise, all reps, before proceeding to the next one.

100 air squats
80 situps
60 KB swings (CF men - 24K, women 20K.  SM men 20K, women 16K)
40 DB push presses (CF > 25% BW, SM > 20% BW)
20 pullups (jumping or weighted assist includes 3 sec lowering phase, every rep)

Dessert: 2 rounds of max pushups/min with 2 minute rest between rounds.

Post your time with any mods/scalings for WOD and reps of pushups from dessert.

jarrod's Triplets: 11.03.21

For time, 21-15-9 of:

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Post total time to complete. Compare to Jan 17 or Dec 15 or Oct 25.

Overhead: 11.03.17

Not for time. 3 sets of 3 related ways to put weight over your head.

Press: 5/3/1

Push Press: 5/3/1

Push Jerk: 5/3/1

Record 1RM for all 3 lifts as well as any mods you may have used (ie Dumbbells).

Dessert: when was the last time you strapped into the Ab Wheel for a lap? Last night I made it 3/4's of a lap without stopping, then finished the last 1/4 for a total score of .75 (75% of lap before stopping). Goal is score of over 1.

Deadlifts, just deadlifts: 11.03.16

Warmup: Good general treadmill/bike/rower warmup first. Full PVC Pipe warmup, then practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to Nov 29 or Oct 7.

Dessert:

Treadmill sprint: 5 rounds of 1 min sprint with 1 min rest separating round

Longest Mile Mix: 11.03.15

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: W20Kg M 24Kg KB)

1/4 mile run

1-lap lunge - 70 yards (SM: bodyweight, CF lunge with 24KG KB or 2x25# DBs)

1/4 mile run

Post your time, category and any mods/scaling. Compare to 2/14 or 1/5 .

HAMRAP: 11.03.14

HAMRAP: Heavy As Many Rounds As Possible.

Two ten minute segmets, 10 minute rest between the two segments. Score is total rounds in both rounds.

Single round is:

10 pullups

10 dips

10 squats - CF prescribed at 1/2 bodyweight

10 box jumps - CF prescribed at 20 inch box.

Finish as many rounds as possible in each 10 minute segment. First and second segment separated by 10 mins.

If you use bands or jumping on dips and pullups, the lowering phase is 3 secs long.

Post your total round count, break it out by each segment (ie 6+5=11 rounds) and post any scaling/mods used.

Team Murph. 11.03.10

For time, team style with two partners. This is also "chipper style" meaning that you will finish one set of total reps of one exercise before progressing to the next.

1. Mile run (collective, i.e. two partners run 1/2 mile)

2. 100 pullups, 200 pushups, 300 squats (reps are collectively, not individually)

3. Mile run (again collective) to finish.

Post your time and both names of team members, along with any scaling or mods.

Good Clean Form: 11.03.09

Ah Cleans: The Great Mother of All Lifts.

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to Dec 1 and Sept 7.

Miles & Little Angie. 11.03.08

For time.

Run a half mile.

(100-age/2) pushups

Run a half mile

(100-age/2) pullups

Run a half mile

(100 - age/2) situps

Run a half mile

(100-age/2) air squats.

Rep count on each is (100-age/2). For instance, I am 53, so my rep count is 100-53=47, divided by two is 24 (23.5 rounded up).

Record your time.

Front Squat & Pushups: 11.03.07

Not for time:

Front Squat with 50% bodyweight for at least the first three sets of 16/12/8/4/2, then work to discover your 1 RM (max load)

Pushups 32/24/16/8/4

Post 1RM on Front Squat, compare to 2/01 or 12/13.

Dead, Dip, Pullup - 11.03.03

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score and compare to Jan 26 or Nov 17.

Thrusters: Big Volume - 11.03.02

For time:

150 Squat Thrusts

Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 3o Kg

Post your time/scaling/mods & compare to Jan 24 or Nov 22 or Sept 15.

KB Run: 11.03.01

For time:

Run 3/4 mile

42 KB swings

21 pushups

Run 1/2 mile

30 KB swings

15 pushups

Run 1/4 mile

18 KB swings

9 pushups.

SM:KB is approx 15% BW (i.e. 200 lb person uses 35 lb KB)

8 lb dumbell touches chest at bottom of pushup, elbows straight at top

CF: KB to exceed 20% BW (i.e. 200 lb person uses 44 lb KB)

Clapping pushups

Post your time, level, KB weight and any mods. Compare to Jan 25.