An experiment

Recently, some people have been taking a long time to complete the warm-up. It’s only 10 reps of each exercise for 3 rounds. So, as an experiment, let’s see how many rounds you can do in 10 minutes when it’s the workout of the day.

AMRAP in 10min of:
10 Overhead Squat (stick)
10 Good Mornings
10 Pullups
10 Pushups
10 Knees to Elbows

*Reminder of the stretching session tonight at 7:30pm

Sonya's preparing for the snowstorm that's coming

32 thoughts on “An experiment”

  1. hey Kevin!! 🙂

    weird you posted this workout cause I was going to ask
    you to send me the warm up by email!!

    do you have a copy of the advance warm up you can email me?

    After almost 2 months off, today and yesterday at the gym were a bit brutal..
    3 push ups in a row.. then break.

    It’s easy to fall off the waggon!! I’m happy to be signed up in a gym again.

    This is the perfect workout for me tomorrow!! 😀

  2. actually, what could I do tomorrow instead of pull ups and knees to elbows?

    i can do a few pull ups and knees to elbows, but the machine i can use, the bar is coated with a plastic vinyl kinda thing, and i dont have chalk yet.

  3. Hey Kevin, Can you please cancel me for tomorrow at 4:15. This is the first time I have cancelled so Im not sure how to unschedule on the calendar or if I have too. Thanks.

  4. First time going in at 6am, wakes you up!!
    Part 1 of 2 done

    CFWU X 2
    Strength Front Squat 5-5-5-5-5

    AMRAP in 10 min (for Paleo Challenge)
    5 push ups
    10 sit ups
    15 squats

    4 + 10 sit ups
    (double what I did for intro class)

  5. Well, you guys are boring today!

    Nobody is excited about doing the Warm-up in a 10min AMRAP??

    I know I am excited about it! 😉

  6. Well i didn’t do this WOD but doubled on yesterday’s and CF Total.

    Mobility plus some HSPU’s and DU’s.
    CF Total:
    Deadlift: 235, 255, 275, 295(pr by 30!) 275 felt good so I tried for 295 – alittle ugly but I got it up and didn’t hurt myself
    Shoulder press: 95, 105, 115 120 (PR by 5) finally got 120!!! at last!
    Backsquat: 185, 205, 225, 245(PR by 40) felt pretty good!

    Total : 660! that’s a 105 lbs increase since almost 2 months ago I think.

    Then WOD:
    50 wall ball (12 – heaviest ball there 🙁
    40 DU’s
    30 KBS (45)
    20 Overhead lunges (45)
    10 box jumps

    Time: 6:20

    Wish I could have done this one as prescribed. Hope everyone is having a great tuesday!!!

      1. Thanks! For the longest time I thought I was falling behind everyone back at the Gym and maybe I am but not as much haha!

  7. wupx2
    strength x3- overhead squat
    15-30-45-50-45(worked on form)
    amrap in 10 min
    10 OHS
    10 good mornings
    10 pullups(red)
    10 pushups(knees)
    10 sit ups

    4+10 pushups

  8. CFWU x 2

    Strength – Front Squat

    WOD – AMRAP in 10 mins of
    10 Overhead Squats
    10 Good Mornings
    10 Pullups
    10 Pushups
    10 Knees to Elbows (first with bar than rings than situps)

    3 Rounds plus 5 Pullups

  9. CFWU x 2 (with one set of ring dips to try them out. Nice – but much harder than regular dips)

    Strength – Back Squat (5s)
    At the 185 Kevin told me to spread the feet wider and my hips were tight, so I just dropped some weight to stretch out. 225 felt easy, but the warm up was ending so I just added 5 more to get the WOD in.

    WOD – AMRAP in 10 mins of CFWU
    4 rounds plus 7 pull ups. I was pacing for 5 rounds with tonnes of time to spare until I just DIED on pullups. Will need to work on these!

    Looked at the bulletin board for the info from Crossfit Seattle. Seeing the Black/IV/Elite levels was very motivational. I’m off the standard, by a long shot in most cases, but it will be fun to see how long it will take to check off a few of the items! 🙂

  10. Funny.. I was thinking about doing the same thing… as it seems I have the same problem with my members. 15 mintues after and they only have one round in. A lot of talking, not anough pulling

  11. Raced with Kevin for one round of the warm up. I lost by 1 second with 1:01

    Skipped the strength and worked on muscle ups

    AMRAP in 10min of:
    10 Overhead Squat (stick)
    10 Good Mornings
    10 Pullups
    10 Pushups
    10 Knees to Elbows

    6 rounds + 8 pull ups

    Did 50 overhead lunges with 20lbs med ball.

  12. Part 2 of 2 for the day done!!

    CFWU X 2
    Strength Deadlift 5-5-5-5-5

    WOD – CFT (for Paleo Challenge)
    Shoulder Press 95-105-125
    Backsquat 185-215-235 (PR, previous 145)
    Deadlift 225-275-295 (PR, previous 145)

    CFT = 655

  13. Push Press 1RM –> 95-115-135-155

    My shoulders are feeling really weak so I stopped before getting hurt!

    WOD modified:
    10 squats
    10 GM
    10 SDHP
    10 pushup
    10 v-snaps

    Around 8 rds.

  14. Weird and scattered warmup that included air squats, pushups and samson stretch

    WOD at PRS:
    4 Rounds
    12 Front Squats (65lbs)
    12 Back Extensions
    12 Push Press (65lbs)
    1 minute rest

    Today’s workout solidified why I love and need crossfit. I hate working out by myself and could not push myself to my limit. Hopefully I will see you all tomorrow. 🙂

  15. Warm Up x 2

    Strength: Cleans @ 3 reps.

    WOD: 10 Minutes for AMRAPS
    10 OHS
    10 Good Mornings
    10 Pull Ups (green band)
    10 push ups
    10 knees to elbows

    4 rounds + 5 good mornings

  16. CFWU x 2

    strength x5- shoulder press – slowly adding over head movements


    amrap in 10 min
    10 OHS
    10 good mornings
    10 pullups(red)
    10 pushups(knees)
    10 sit ups
    4+8 pull ups

  17. WU – 15 min on treadmil (increased height)

    wod as many in 10:00:

    10 ohs (9lbs)
    10 good mornings (9lbs)
    10 (pull ups)/dumbell swing (35#)
    10 push up
    10 knees to elbows/sit up

    = 3 rounds

    gillyon I know what u mean, I miss the yelling!!! It’s not the same , but I feel kinda connected to you guys even up here. I felt great after the workout, 🙂 thanks.

    Now what to do today…

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