Category Archives: Metcon

WOD 20160405

For time:
50-40-30-20-10 thruster 45/35
5-4-3-2-1 rope climb, 15 ft

Courtesy of Crossfit Linchpin

Some scaling for the rope climb:

I do think I’m going to do with regular pull-ups and some toes-to-bar, perhaps. Have to figure it out before I run it.
The problem for me (today) is that I don’t have a rope to climb (or scale) with. We got the rope at the gym, but today I’m working from home and the only gym I can get to is the close by outdoor gym at Spånga IP.
Otherwise the workout looks just to be a nice couplet. That will eventually make me feel good, after I’ve felt bad for a while.
Thrusters. Haven’t done them after the 16.5, where I did 82 of them (with doubled weight). Now there’s 150 of them coming. And the scaled rope climbs means me to do 75 pull-ups. Nice. 😀

WOD 20160109

Weightlifting
1 Hour of Snatch progression & technique

Conditioning:

2 Rounds for time of:
400m Farmer’s Carry 24 Kg KB
200m Front Rack Carry 24 Kg KB
100m Overhead Carry 24 Kg KB

Use 2 24 Kg Kettlebells
Time: 26:45

WOD 20160106

Conditioning

For Time

Row 5 Km
50 Pull-Ups
50 GHD Sit-Ups
50 Push-Ups
100 Air Squats
5 Miles Air Assault Bike

 Time: 1:03:33

WOD 20150917up

Deadlift

3 x 265 lbs / 120 Kg

3 x 305 lbs /138 Kg
4 x 340 lbs / 154 Kg

Conditioning

Jackie

Row 1000m
50 Thrusters 45 lbs / 20 Kg
30 Pull-up

Time: 8:50 (PR)


WOD 20141111

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 20 Kg KB
60 seconds – Max Reps Ring Pull Ups
Rest 60 seconds between rounds.
( 30 – 15, 30 – 14, 30 – 13, 30 – 13, 30 – 12 )

3 Rounds:
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter right hand waiters walk  (20 Kg KB)
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter Left hand waiters walk  (20 Kg KB)

WOD 20140916

30 min AMRAP

1 right hand Turkish getup (20 Kg KB)

5 right hand kb swing

10 right hand overhead squat

5 Burpees 

1 left hand Turkish getup

5 left hand kb swing

10 Left hand overhead squat

5 Burpees

RESULT: 7 Rounds, Right Hand Turkish Getup & 2 Right Hand KB Swing