Burpee Pull-ups
Rest Day
Create your own couplet or triplet workout (2 or 3 exercises) and post it to comments. We want input from EVERYBODY, not just the die hards. Later this week we will pick one submission as our daily WOD.
speaking of triplets. today's wod..it began as an 8 min amrap but turned it into a 4 rounder as i felt i had more in the tank.
8 DL'S #225
25 push ups
12 ghd's
4 rds 10:45
5 min rest then 30sec on 30sec off on the rower damper #7. broken computer so between 17-20 pulls per round. total: 10 rounds.
my comments above
speaking of triplets. today's wod..it began as an 8 min amrap but turned it into a 4 rounder as i felt i had more in the tank.
8 DL'S #225
25 push ups
12 ghd's
4 rds 10:45
5 min rest then 30sec on 30sec off on the rower damper #7. broken computer so between 17-20 pulls per round. total: 10 rounds.
submission from me:
5 rounds:
5 deadlifts @ 315
10 box jumps 30"
200m sprint
from j-weeeeeezy:
8 Muscle ups
12 HSPU
40 dubs
4 MU
6 HSPU
20 dubs
2 MU
3 HSPU
10 dubs
Rest Day
Sledding on a nice fast hill.
Up and down and up and down and up and down. Good stuff.
Good gig in Milwaukee last night with lots and lots of old friends.
CF Football Chipper (Modified for "The Greek")
70 dubs/60 KB Snatch 1.5 pd/50 BJ 24"/
40 wall ball burpees/30 C2B/20 DL's 305 lbs
10 Aviator Push Ups
18:06
Rest 10 mins
30 abmat Sit Ups 21 Ring dips
30 " " 15 " "
30 " " 9 " "
I vote for slim's wod. People can scale the weight to say, 25-50% more than their Diane weight.
Today 7ish mile run, untimed
yesterday
weighted strict pullups 45×5,5,5
weighted bar dips 90×4, 70×5,5, 0×21
rest 5 minutes
Annie 15:52
Football chipper with "the monk"
17:46
Supplemental crap the same.
Low back feels it today. Its a good strain though.Like its supposed to feel after doing DL's.
Bear Complex – 1 complex @ 135lb
Jump rope DU – 50 or 250 Singles
7 Rounds – Post Time to Comments.
I like the looks of this WOD – not a couplet or triplet though:
Every minute on the minute for 15 minutes perform 5 Burpees then max reps thrusters. Record total thruster reps.
hey speedy – that reminds me of Kalsu
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=2342
simple and sweet
50 dubs
10 push ups
10 pull ups
20 min amrap
super single arms
100 jump ropes
single arm snatch 5/side 35#
10 kb swing / arm 1pood
15 min amrap