CFR WOD

WOD:

3 Rounds:
50 Double Unders
21 Kettle Bell Swings (1.5 Pood)
12 Pull Ups

Time: 21:10

Last round took 9 minutes most of that time being spent on the pull ups. Ripped my hands pretty bad, 3 rips total. Pull up bar was a bloody mess.

Work Out B

Warm Up
400m Run
100m Back wards

Squat
135# X 5
155# X 5
185# X 3
205# X 2
235# X 5 X 3

No Press or Power Clean does to shoulder issues.

Met Con

21-15-9
Sumo Deadlift High Pull (95#)
Kettle Bell Swings (53#)
Box Jumps (24″)

Time: 9:27

Filthy Fifty

WOD:

50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettle Bell Swings (35#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#)
50 Back Extensions / Super Mans
50 Wall Ball (10#/10ft)
50 Burpees
50 Double Unders

Time: 35:42

I went too light on the wall ball, I should have done the 14# ball.

CFR WOD

WOD:

30 KB Swings (35#)
15 Burpees
75 Jump Rope Singles

20 KB Swings (35#)
10 Burpees
50 Jump Rope Singles

10 KB Swings (35#)
5 Burpees
25 Jump Rope Singles

Time: 7:16

Partner Filthy 50

WOD:

50 box jumps, 24 in
50 jumping pull ups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press, 45lb.
50 back extensions
50 wall ball, 20lb.
50 burpees
50 double unders

Split between 2 people.

Time: 21:34 as Rx’d

CFR WOD

WOD:

3 Rounds:
21 Knees To Elbows
21 Kettle Bell Swings (53#)
21 Push Ups
21 Box Jumps (24″)
21 Back Extensions
150ft Lunges

Time: 34:21

WOD done as Rx’d. This WOD was brutal.

Helen

WOD:

400m Run
21 Kettle Bell Swings (1.5 Pood – 53#s)
12 Pull Ups

Time: 16:51

Did the WOD fully Rx’d. And no rips!!!

CFS WOD

WOD:

29 Seconds of Work 15 Seconds of Rest:
10 Wall Ball (20#)
10 Smash Ball (25#)
10 Kettle Bell Swings (1.5 Pood)
10 Burpees

Full Rounds Completed: 9

In this WOD you had 29 seconds to complete one station, if you failed to get the 10 reps then it was a failed round.I got most of the smash ball and burpee rounds, but the wall ball and the kettle bell swings killed me. In retrospect I should have scaled down, but I was told it was all good. The more work outs I do as Rx’d the better for me. I may be on the tail end of the people doing Rx’d WODs, but i’ll get up there eventually.

Dad

WOD:

500m Row
40 Thrusters (45#)
40 Double Unders
400m Run
20 Pull Ups
20 Kettle Bell Swings (54#)

Time: 17:15

I did everything as Rx’d except for the damn pull ups. I cannot wait for the day when I don’t have to use a band. The kettle bell was pretty damn heavy, but the thrusters were what killed me. Especially after the row, the thrusters were bad. I was the first one off the rower though. I have considerably lowered my SPM (strokes per minute) while still lowering my time. I was around 1:56 for the row portion, and I wasn’t going as hard as I would in a 1 RM. I am curious what my time would be for a one time sprint. I estimate around 1:45. Over all this WOD was pretty damn hard. It attacked every part of the body. The double unders were another pain in the ass, the most consecutive jumps I got was seven. I suck so bad at jump rope.

For bonus you could go twice with a 2 minute break in between, that WOD is called “Grand Dad”. I think only one person did it.

Filthy 50

WOD:
(Scaled to 30)

30 Box Jumps 24″
30 Jumping Pull Ups
30 Kettle Bell Swings 1 Pood
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45#
30 Back Extensions
30 Wall Ball (20#/10ft)
30 Burpees
30 Double Unders

Time: 24:42

This was one of the hardest work outs I have ever done since I started CrossFit. The burpees totally kicked my ass. This was the first time I have done this WOD. At Diablo CrossFit there is a rule about the F50, you have to do Filthy 30 at least once. I made up a lot of time at the jumping pull ups station and push press. I can’t believe how much the burpees took out of me. We had to do the burpees and the double unders last, which sucked ass!!! There was a point were I was about to give up on the WOD. If I never do this WOD again its going to be too soon.