My CrossFit WODs

[tonyb]

Well I decided I might as well start a CrossFit Journal and record my WOD's (Workout of the Day). I've only been doing it for 6 months so please be kind fellow CrossFitters.

30/11/2011

Four rounds for time of:

55kg Clean & Press, 10 reps

Skip, 100

Pushups, 15 reps

Burpees, 10 reps

Time: 15:50 mins

It didn't look that hard on the board, but it ended up being surprisingly intense. I didn't feel the best either, one of those days where the energy was low.

[tonyb]

1/12/2011

Lunchtime

Fran 21-15-9

40kg Thrusters

Pull-Ups

Time: 6:50 mins

After work

AMRAP 20 mins

600m row

100m run

10 lunges per leg 10kg plate over head

10 Dumbbell floor to overhead press 15kg DB's

Rounds: 4, plus 60m row

[tonyb]

02/12/2011

Jeremy

21-15-9

Overhead squats - 15kg (flexibility in my shoulders is rubbish)

burpees

time: 7:39 mins

Karen

150 wall balls for time

time: 6:55 mins

[tonyb]

03/12/2011

Rest Day aka national crate day

[tomsammce]

cool bro will use some of these.

[M.T]

cool stuff, should chuck up your weight prior to WO each day i'd imagine it'll be going down quick doing this kind of shit.

[tonyb]

cool stuff, should chuck up your weight prior to WO each day i'd imagine it'll be going down quick doing this kind of shit.

Nah its been sitting around 92-93 for the last 3 months.

[tonyb]

05/12/2011

This was a good one today

3 Rounds for time...

3 x Deadlift (Weight 1.5x body weight) I did 140Kg

20 x Dumbbell Thrusters (15kg dumbbells)

10 x Ring Dips

Time: 10:02

[tonyb]

06/12/2011

Dunno if anyone has seen it but there's a program on the Maori Channel on Thursday nights, 8pm I think. It's called "The Fit Club". Darren from CrossFit NZ is on it. He tests a top NZ athlete each week to see how fit they are. They do a CrossFit workout. I'm not 100% sure the exact workout, but I did this today which I think is close.

500m row

20 KettleBell Swings (24/16kg)

20 Box Jumps up & overs (60cm/50cm)

15 Thrusters (15/10 kg DB's)

10 Burpees with hand release

3 x 15m Circuit Runs with Medicine Ball (9/6kg)

I got 6.53 mins, Jenny May Coffin is currently in the lead with 5.35 I think. I have emailed Darren asking him what the exact WOD is and what the exact weights are for Men/Women. Will update this when I find out.

Darren emailed back, WOD updated, the different weights are Men/Women.

I'm gonna have to do this again as I did too many thrusters & circuits.

[tonyb]

07/12/2011

Warmup:

Practice Cleans - 80kg

Double Unders for 4 minutes

WOD:

B1 - 3 rounds for time

400m Run

21 Kettlebell swings 24kg

15 Knee to Elbows on bar

9 Ring Dips

Time - 11:23 mins

[tonyb]

08/12/2011

AMRAP (as many rounds as possible) in 30 minutes

10 Pullups

10 Air Squats

10 Double Unders

10 Pushups

10 Situps

10 Burpees

Result: 8 Rounds + 4 Pullups

This was tough as we normally only do 20 minute workouts.

Day off tomorrow, then I am competing in a CrossFit competition on Saturday. My first ever competition, I'm nervous!

[morattigirl]

08/12/2011

AMRAP (as many rounds as possible) in 30 minutes

10 Pullups

10 Air Squats

10 Double Unders

10 Pushups

10 Situps

10 Burpees

Result: 8 Rounds + 4 Pullups

This was tough as we normally only do 20 minute workouts.

Day off tomorrow, then I am competing in a CrossFit competition on Saturday. My first ever competition, I'm nervous!

Crossfit's awesome! Luck for Sat!! :grin: 8)

[tonyb]

Well it was an awesome day, my first CrossFit competition.

The workouts were drawn from a hat on the day, they were...

WOD 1 (5 Rounds for time)

10 x Deadlift (80kg)

20 x Ring Dips

100 Skips

That's a hundred ring dips!

WOD 2 (5 Rounds for time)

15 x Barbell Thrusters (40kg)

400m Run

WOD 3 (21/15/9)

Push Press (40kg)

Situps

WOD 4

30 snatches for time (40kg)

I came third \:D/

[tomsammce]

good stuff bro! heard it was a good day!

[tonyb]

12/12/2011

3 rounds for time of...

10 x Barbell front squats (60kg)

10 x ring dips

15 x burpees

Not worth recording my time, my tri's & shoulders were stuffed from saturday.

[tonyb]

Had a rest on Tuesday as I was still broken from the comp

14/12/2011

WOD 1:

Chins and Press ups.

Pick a number of each that you think you can manage in one minute. Every minute on the minute for 10mins.

I did 6 chins & 8 pushups

WOD 2: - 3 rounds for time

7 x Clean and Jerks but do double jerk before going back to the floor. 50kg

20 x K Bell Swings. 24kg

Run 150m

Can't remember exact time but was around 12 minutes I think, still not 100% recovered from competition.

[tonyb]

15/12/2011

WOD - 4 rounds for time:

Deadlift 100kg x 10

Corner Run 100m

Skip x 100

Burpees x 10

Sit ups x 20

Time: 13:25

Finally feel 100%.

[tonyb]

Haven't posted for a while, still in holiday mode.

Todays WOD: 3 rounds for time.

10 x box jumps

10 x KB swings (24kg)

400m run

10 x Clean & Press (50kg)

my time: 10.33 mins

Shit is was hot, 30+ degrees in the box

[tonyb]

WOD for 20/01/2012

4 rounds for time

10 x deadlifts (100kg)

20 x burpees

10 x ring dips

my time: 14.13 mins

[tonyb]

WOD for 23/01/2012

Row 1000/900/800/700/600/500/400/300/200/100

Press Ups 10 each round

Deads 1/2/3/4/5/6/7/8/9/10 (80kg)

My Time: 30:02 mins

[M.T]

have you done death by press ups yet?

[tomsammce]

good workouts bro!