“Tabata Infinity”
Push press 50% of your Max
Box Jumps (30″/24″) I chose 30″ cuz 24″ might be too easy for some guys — Kevin;)
Sit ups
Pullups
20secs work: 10 sec rest
You must get 10 reps within the 20 secs of work
Continue with one movement until you fail to achieve 10 reps.
Total score for that movement = your total number of rounds completed with 10 reps or more (but wy would you do more)…
Once you are unable to get 10 reps for a movement – you are done that one – Move to next movement – you have just 10 secs to get to next movement
get thru all 4 movements
TOTAL score = total # of completed rounds for all 4 movements.
Some people may be able to go on forever (depending on how good your situps are) – I guess thats why I call it Infiniti.
In a class setting , it might be tough for coaching – but for me I would love to try to see how far I could make it!!! π
Marc H.
-Bell Swing Annie Ladder-
10-20-30-40-50-40-30-20-10 reps of
Double unders and
KBS (1.5 pood/1 pood)
or
-The 90’s-
42-30-18
45-55% of 1RM Deadlift and
Box jumps (24/20)
or
-Thrust-ies-
5 rounds of
in 3 minutes row 15 calories and do as many thrusters (95/65) with remaining time.
Rest 2 minutes between rounds
The round with the least thrusters is your score
Just some WOD’s that came to mind.
Marc H.
After talking to my life partner, Johnny, the name of the first WOD would be called -Hells Bells-
Jeff
Hey Marc… you realize that’s 250 KBS right???
Marc H.
yeah. Sounds like a fun WOD.
Bender
Rowing, Running, Rowing….perhaps a couple pushups, and maybe even some hugs for good measure.
Gabrielle
“hugs for good measure” π That’s right up my alley!! We actually have had hugs incorporated in a warm up once… I don’t know why we never did it again lol
Mario
That was like a year and a half ago… long overdue!
Jamie
Some combination of rowing, running, cleans and KBS.
Actually, switch 5x Cleans for 15x KBS… a “better” goat for moi.
Jeff S
What would the goats be doing in this WOD, they are fairly limited not having opposable thumbs and all?
Nath
OHS Tabata
Jo
WU 2×2
Squat Snatch x5
55 60 65 70 80
Wod @ 65#
162 Reps
Daily squat to 165#
My WOD – anything with gymnastic movements and OHS.
Lora
QOD
Anything with legs: squats, box jumps, deadlifts, running…and the longer the better π
Joanna
…and the longer the better
TWSS
Stephie G
I agree the longer the better.. Love longer workouts w a variety of movements π
Maria
…w/ a variety of movements
TWSS
Gabrielle
Me three! I like constantly changing, longer WODs… It would be nice to have at least as many long WODs as there are short WODs in a week. I don’t have preferences for movements, though I do have a few goats.
Graham Holmberg and second-place finisher Rich Froning Jr.(2010) training sessions leading up to the 2011 Crossfit Games. Great video.
Steph G
wux 2
Front squats 5’s
70-75-80-85-90
WOD w # 60
Front squat -24
Push Press- 35
DL-60
Total= 119
This made me realized that it takes me a few seconds to get in position for the front squat. Reasons for lower reps on front squats… This WOD could of ben a little longer felt like I was just starting to get in the right momentum and it was already time to rest.
Have a good weekend π
Rob W.
WOD
159 reps @ 95#
Thanks for all the feedback on this week’s WOD’s. It is appreciated!!
Great work 3:15 folks…huge # you put up Marc.
Marc H.
Thanks Rob. Nice programing so far
Guy
CFWU x 2
Good Mornings
3×95
3×100
3×105
3×110
3×115
WOD RX’d @ 115
114 reps
Jane
Squat Clean 1RM -> 65-70-70-70-80
WOD @ 50# – 117
Michelle
OHS 1RM -> 35-45-50-55-60 (PR 10#)
WOD @ 45# β 133
Marc H.
Daily squats to 270#
Push Jerk 3’s
135-155-175-195-205 Felt good. didn’t have time for another set
WOD at 115#
FS – 7-6-6-6-5-6-5-6=47
P.P. – 8-7-7-7-6-6-6-6=53
DL – 9-8-9-9-9-9-9-8=70
Total 170 reps
I really liked this one Rob π It was fairly easy to time and incorporated a nice variety of skills. PLUS, I didn’t have to modify anything to accommodate my injuries – woohoooo!! I’m looking forward to what you have in store for us next week π
It’s always more fun to workout with you guys than at home, but I’m happy to have the choice to conveniently workout from home sometimes π
QOD:
I think the first WOD I designed was “Alcock”. Can’t wait for spring to try that again. I’m also looking forward to some programming with the answers to today’s QOD. Keep the answers coming guys! π
Strength: Push Press x 1
105-115-125-135-145-145-150 (PR)
WOD:
Reverse Tabata @ 90#
Each exercise: 8 rounds 10 on / 20 off
Front Squat / Push Press / Dead Lift
Total Reps: 135
Heidi
WU X2
Cleans x 1: 70-80-90
Repeated my 80# & 90# lifts to work on form
WOD:
Reverse Tabata @ 65#
Each exercise: 8 rounds 10 on / 20 off
Front Squat: 36
Push Press: 29
Dead Lift: 62
Total Reps: 127
Some really big numbers today folks. I’m impressed.
Nice programming this week Rob. I really enjoyed it (but I can only say that because I missed the pull up wod yesterday)
Nadine
QOD ;
Its not something “I made up”, but something I found online;
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
~~Cool WOD Rob~~
This would be one of my wods:
“Tabata Infinity”
Push press 50% of your Max
Box Jumps (30″/24″) I chose 30″ cuz 24″ might be too easy for some guys — Kevin;)
Sit ups
Pullups
20secs work: 10 sec rest
You must get 10 reps within the 20 secs of work
Continue with one movement until you fail to achieve 10 reps.
Total score for that movement = your total number of rounds completed with 10 reps or more (but wy would you do more)…
Once you are unable to get 10 reps for a movement – you are done that one – Move to next movement – you have just 10 secs to get to next movement
get thru all 4 movements
TOTAL score = total # of completed rounds for all 4 movements.
Some people may be able to go on forever (depending on how good your situps are) – I guess thats why I call it Infiniti.
In a class setting , it might be tough for coaching – but for me I would love to try to see how far I could make it!!! π
-Bell Swing Annie Ladder-
10-20-30-40-50-40-30-20-10 reps of
Double unders and
KBS (1.5 pood/1 pood)
or
-The 90’s-
42-30-18
45-55% of 1RM Deadlift and
Box jumps (24/20)
or
-Thrust-ies-
5 rounds of
in 3 minutes row 15 calories and do as many thrusters (95/65) with remaining time.
Rest 2 minutes between rounds
The round with the least thrusters is your score
Just some WOD’s that came to mind.
After talking to my life partner, Johnny, the name of the first WOD would be called -Hells Bells-
Hey Marc… you realize that’s 250 KBS right???
yeah. Sounds like a fun WOD.
Rowing, Running, Rowing….perhaps a couple pushups, and maybe even some hugs for good measure.
“hugs for good measure” π That’s right up my alley!! We actually have had hugs incorporated in a warm up once… I don’t know why we never did it again lol
That was like a year and a half ago… long overdue!
Some combination of rowing, running, cleans and KBS.
I’d like to try 200 burpees for time some day. Why not.
WUx2
Squats to 205
Front Squats 5x
125-145-165-175
WOD @ 115lbs: 131 reps
redid the math. It’s actually 133 reps
WUx2
Strength
Clean 3’s (working on my form)
60-65-79-75-80
WOD @ 70 lbs: 132
reps
Daily squat to 275
Power snatch x 3
95-115-125-135-145
Wod as Rx’d
167 reps
WU x 1
Hanstand holds
DU’s
Strenght:
Push Jerk 5×5
65-85-105-115-125
Wod @ 65lbs: 166 reps (should of used more, thought that was prescribed)
WU x 2
Power Clean x 1
115-125-145-165-185F-185 matches PR
WOD Rx’d @ 115 lbs (big boy pants on)
107 reps
QOD:
Lets see… maybe a WOD with goats…
AMRAP 15 mins
– 15 Wall Balls
– 5 Squat Cleans
– 50 Double Unders
or one with anti-goats…
21-15-9
– Pull-ups
– Toes-to-Ring
– Burpees
Actually, switch 5x Cleans for 15x KBS… a “better” goat for moi.
What would the goats be doing in this WOD, they are fairly limited not having opposable thumbs and all?
OHS Tabata
WU 2×2
Squat Snatch x5
55 60 65 70 80
Wod @ 65#
162 Reps
Daily squat to 165#
My WOD – anything with gymnastic movements and OHS.
QOD
Anything with legs: squats, box jumps, deadlifts, running…and the longer the better π
…and the longer the better
TWSS
I agree the longer the better.. Love longer workouts w a variety of movements π
…w/ a variety of movements
TWSS
Me three! I like constantly changing, longer WODs… It would be nice to have at least as many long WODs as there are short WODs in a week. I don’t have preferences for movements, though I do have a few goats.
http://www.youtube.com/watch?v=6mRbkhRJJug
Graham Holmberg and second-place finisher Rich Froning Jr.(2010) training sessions leading up to the 2011 Crossfit Games. Great video.
wux 2
Front squats 5’s
70-75-80-85-90
WOD w # 60
Front squat -24
Push Press- 35
DL-60
Total= 119
This made me realized that it takes me a few seconds to get in position for the front squat. Reasons for lower reps on front squats… This WOD could of ben a little longer felt like I was just starting to get in the right momentum and it was already time to rest.
Have a good weekend π
WOD
159 reps @ 95#
Thanks for all the feedback on this week’s WOD’s. It is appreciated!!
Great work 3:15 folks…huge # you put up Marc.
Thanks Rob. Nice programing so far
CFWU x 2
Good Mornings
3×95
3×100
3×105
3×110
3×115
WOD RX’d @ 115
114 reps
Squat Clean 1RM -> 65-70-70-70-80
WOD @ 50# – 117
OHS 1RM -> 35-45-50-55-60 (PR 10#)
WOD @ 45# β 133
Daily squats to 270#
Push Jerk 3’s
135-155-175-195-205 Felt good. didn’t have time for another set
WOD at 115#
FS – 7-6-6-6-5-6-5-6=47
P.P. – 8-7-7-7-6-6-6-6=53
DL – 9-8-9-9-9-9-9-8=70
Total 170 reps
Whoa!!!! That’s a crazy number of reps Mr HΓ©bert!! Good on you π
WOD at home
WU X 2 with strict pullups using a green band
WOD @ 65 lbs
Front squats = 40
Push presses = 42
Deadlifts = 65
Total = 147
I really liked this one Rob π It was fairly easy to time and incorporated a nice variety of skills. PLUS, I didn’t have to modify anything to accommodate my injuries – woohoooo!! I’m looking forward to what you have in store for us next week π
It’s always more fun to workout with you guys than at home, but I’m happy to have the choice to conveniently workout from home sometimes π
Have a great weekend everyone!!
Front Squat – 1RM
135-165-205-225-240(F)
WOD (115#):
FS … 33
PP … 32
DL … 65
Total —> 130
I really liked that one Rob!
QOD:
I think the first WOD I designed was “Alcock”. Can’t wait for spring to try that again. I’m also looking forward to some programming with the answers to today’s QOD. Keep the answers coming guys! π
wu x 2
strength – Cleans x 5
95,105,115,120,115
WOD : Reverse Tabata (115#)
Front squats –
6,5,5,5,5,5,4,4 = 39
Push press
4,3,4,3,4,3,4,3 = 28
Dead lifts
8,8,8,8,8,9,9,9, = 67
Tatal reps = 134
wu x 2
strength β Push jerk x 1
50,60,70,80(F),80(F),80
practice skill of the week
WOD : Reverse Tabata (50#)
Front squats –
4,3,4,4,4,4,4,4 = 31
Push press
5,5,5,5,5,5,5,5 = 40
Dead lifts
7,7,7,7,7,7,7,7 = 56
Total reps = 127
cash out – back stretch
WUx2
Stength – Cleans X5
95-115-135-145-155
then 1 rep max 165-175(PR)
Happy to have reach bodyweight.
WOD (95#):
Front Squat β¦ 42
Push Press β¦ 38
Deadlift β¦ 66
Total : 146
Another great one! Thanks Rob!
Great job evening crew!
Have a great weekend fella CrossFitters!
alsio stretching and few skin the cats
WU X 2
Strebgth – Push jerk 1’s
75-85-95-105-115-125 PR!! (130F)
Reverse Tabata – (60%) 70#’s
8 rounds, 10-on, 20-off
Front Squats
Rest 1 min
Push Press
Rest 1 min
Deadlifts
Great week of WOD’s Rob! (Although I’m not sorry Thursday was a rest day for me :))
Finally PR’d on Push jerk so yah for that on a Friday. Great job everyone…see you Monday!
Total: 131
WU x 2
Daily squat to 215#
Strength: cleans x5
85-95-105-115-125
*Did a few more with 85# to work on technique – Thanks for the coaching Kevin. π
WOD @ 85#
154 reps (or one rep less than Jeff S)
42 FS/38 PP/72 DL
Cashout – shoulder stretches
Great job 5:30 crew!
CFWU x 2
Strength – Push Jerk x 5
95-115-135-145(4)-145
WOD @ 115#
41, 23, and 60 = 124
WU x 2
Strength: skipped to work on goats, DU, stretching, foam roller (much needed after this weeks WODS! Thanks rob , in a good way)
WOD @ 115#
155 reps (or one more than Lora! Lol)
Cashout β hamstring stretches..
Great job 5:30
Daily squat to 195
WOD @ 95#
172 reps
It was a good week Rob!!! Excited for next week man. Have a wonderful weekend everyone!
WUx2
Stength β Front Squats X1
85-100-110-120-135(PR)
WOD (85#):
Front Squat: 30
Push Press: 32
Deadlift: 45
Total : 107
Rob’s shirt always makes me laugh.
Variety is good…
WU x 2
Strength: Push Press x 1
105-115-125-135-145-145-150 (PR)
WOD:
Reverse Tabata @ 90#
Each exercise: 8 rounds 10 on / 20 off
Front Squat / Push Press / Dead Lift
Total Reps: 135
WU X2
Cleans x 1: 70-80-90
Repeated my 80# & 90# lifts to work on form
WOD:
Reverse Tabata @ 65#
Each exercise: 8 rounds 10 on / 20 off
Front Squat: 36
Push Press: 29
Dead Lift: 62
Total Reps: 127
Some really big numbers today folks. I’m impressed.
Nice programming this week Rob. I really enjoyed it (but I can only say that because I missed the pull up wod yesterday)
QOD ;
Its not something “I made up”, but something I found online;
http://www.youtube.com/user/sixpackshortcuts?v=4uQtPyWkXcc
I think it would be fun to work our abs… cause for me, my second child DESTROYED my belly!! haha
Mob, Squat to 285
WU “A” x2 (OHS, Ring Dips, Chest to Bar, Doubles, Samson)
Front Squat 5RM
135- 155- 185(x2)… Changed strategy from here, holding heavier bars strains the wrists some…
165- 170
WOD Rx:
Front Squats = 25
Push Press = 37
Deadlift = 53
TOTAL = 115
Cashout: Lacrosse Ball (low back), Figure 4 Wall Stretch, Cross Leg Bent Over Stretch.
(Lower back was fired up during WOD…)
WU x 2
Strength: Shoulder Press (1’s)
65-70-75-80-85
Reverse Tabata
WOD: 55#
8 rounds, 10-on, 20-off
Front Squats
Rest 1 min
Push Press
Rest 1 min
Deadlifts
Total Reps: 97