Thought it would be fun to post some different wod's that our box's are doing.
Today was a nasty one.
Banchmark WOD:
For time:
20 Reps back squat 70%
2 Mile Run
20 Reps back squat 70%

5 minute rest

For time:
4 Rounds of:
50 Double Unders
15 American KB Swings 70#
50 Double Unders
5 Power Clean 70%

my 70% on Back Squat was 225 and 70% on PC is 165.
Terrible, but fun!

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I'm just here for the hate.

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Yea there always are a few of those...To each their own. All i know is I have a lot fun with crossfit and have seen great results.

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you obviously haven't posted around here much...there's more than a few.


if you wait long enough, you'll get a few legit posts. There are some crossfit people around here with thick skin that ignore all the hate and post anyway.

i think crossfit is stupid, but people tell me what i do is stupid and will make my heart explode or cause me to have knee replacements or whatever the newest "study" is.

4 Rounds
-11 Deadlifts at body weight
-400M run

quick one

Strength: 12 min EMOM
3 DL/2 C&J/1 Front Squat
8 Strict Pullups

WOD: For time-
100 Air Squats
50 Push Jerk @135/95
100 Air Squats

It sucked.

Did the 11 DL, 100m sprint one the other day.. It sucks

This morning:
5 rounds
5 Deficit strict handstand pushup
1 legless rope climb

Followed by
50 cal row
30 kettlebell swings (70lbs)
40 cal
20 swings
30 cal
10 swings

11.3- max C&J in 5 minutes (165 RX... I used 135)

21-15-9
T2B
Box Jumps
w/ 5 burpees EMOM

Skillwork: 10 minutes to work on handstand walks or holds

Back squats: Body weight +10

For time: 42-30-18 thrusters unbroken. if you break, finish the set with CTB pullups

Simple but interesting one from yesterday:

10 Min AMRAP

50 burpees
20 FTF Front Squats @ 75% (225 Rx..I think only a couple of our coaches got at least 1 round at Rx)

Burpees were no big deal but had to plan out how many cleans/squat cleans you wanted to do in order to knock out the front squat reps.

6 Rounds for time:

10 Burpee Box Jumps
50 High knees (L/R = 1)
50 DU or 150 SU
100 Jumping Jacks

Much harder than it sounds...

Are you guys doing 70% of your max for 20 straight reps or is it expected that you'll have to break it out a bit?

You could break up the 20 reps however you wanted. Don't think anyone went unbroken. I broke mine into sets of 5 to balance out progress and keeping my heart rate somewhat in check.

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I'm just here for the hate.

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Yea there always are a few of those...To each their own. All i know is I have a lot fun with crossfit and have seen great results.

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I'm with you Duck! I have little time and enjoy the coaching at the box and really enjoy the results. So more WoDs the better!

You would have to break that up. 20 Reps unbroken @ 70% would be pretty much a 20 rep max set for most people. If you've never done a 20 rep max on back squat... it's an interesting experience. As in ears ringing, can't feel you body, questioning your existence type of experience. And I love doing back squats.

"During the last few reps of a true 20RM squat, just do what Jesus tells you." - Mark Ripptoe

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Skillwork: 10 minutes to work on handstand walks or holds

Back squats: Body weight +10

For time: 42-30-18 thrusters unbroken. if you break, finish the set with CTB pullups

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need to work on my hand stand walks big time!

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Are you guys doing 70% of your max for 20 straight reps or is it expected that you'll have to break it out a bit?

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It is whatever you need. Definitely meant to be broken up! I did 10-10 on first set then 5-5-5-5 after the 2 mile. At my box, we have what we call "terrible Tuesday's" where we usually have toughest workout of the week and don't have strength programmed in.

Also keep in mind, we are in week 10 of a Back squat, strict press, dead lift 12 week program. So this 70% is off our 1RM from 10 weeks ago. So the lift isn't necessarily even a true 70% since everybody has gotten stronger over the last 10 weeks (if that makes any sense).

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Also keep in mind, we are in week 10 of a Back squat, strict press, dead lift 12 week program. So this 70% is off our 1RM from 10 weeks ago. So the lift isn't necessarily even a true 70% since everybody has gotten stronger over the last 10 weeks (if that makes any sense).

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Makes sense. Definitely a lot more manageable.

20min AMRAP this morning
5 MUs
10 Burpee Box Jumps
20 Wall Balls (30lbs)
400m Run

Nice and easy. There's always a strength portion in the beginning consisting of a few lifts. My 5am class follows Invictus Masters programming for the most part. The rest of the classes follow some other programming. I think it's "what froning does" at the moment.

because most of us work for a living, and work comes through the phone.

I agree that it can be unsafe if done improperly. I think that can be said for any form of working out. It is also important to know your personal limitations and weaknesses. I will say that I have gotten to the point to where I don't really care to increase my Dead Lift or Back squat max because for me, doing very heavy back squat or dead lift is how I will get hurt as my form tends to deteriorate with heavier weight. So, on very heavy lift days, I will just back off and work on doing more reps at a lighter weight or something that I will probably see in a wod or open like we did last year.

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Where is the part where you check in on Facebook?

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I see way more people check in at regular gyms than crossfit every day.
why did you come to this thread anyways?

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The overall problem here is why you have a phone at the gym in reaching distance?

One of my favorite videos as well.





I don't dislike crossfit because when its done right, it has great results, but I've seen many more patients come in hurt from it than anything else. That said, calling the gym, "box" is so dumb

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i love crossfit b/c it pays my wife's salary. more than half of their patients are crossfit folks who are injured.

actually its normalizing a bit, but i think a lot of that is b/c early on, the crossfit craze had every person remotely interested in the next exercise craze was in there trying and were all getting injured. Now that its died down a bit, the crossfit folks are the crossfit folks, and the fad people have moved on to orange theory or whatever. The people still doing crossfit are seasoned and know more what they are doing.

Oh absolutely. There for about 5 years it seemed anybody under the age of 50 that came in with back or lower body issues was because of crossfit. Not so much now, but still plenty of them.

Orange Theory is definitely the new fad now

Today's WOD:

4 Rounds:

12X Shoulder Press
12X rows
12X tricep extensions
12X bicep curls
12X pushups
1 Min Plank

1 minute rest...2X 1 minute side plank