Tag Archives: push-ups

WOD 20141008

Back Squat
Heavy Double
3-4 x 2
205 lbs/92 Kg

Banded deadlifts
50-55% 8×3 (brisk pace)

Good Mornings
100 x with 20 Kg bar

Strict Toes To Bar
3 x max (until fail)

12 min AMRAP
60 Kg Sled pull 30 m
15 Box Jumps 24″

For time:

30 – 25-20-15-10-5

KB swings 24 Kg

Air squat


Push-ups legs on the box

Box jump 24″

Time: 20:28

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WOD 20140704


Power Clean
5 x 3 65 Kg
I do think the weight was too much. Managed to get it up, every time, but the technique was really poor. What I consider now is to go down to 50 Kg and start from there to get the technique right. Same applies to squats, too. I suppose I should go back to 90 Kg on them next week and start upwards from there. I almost tipped under the bar yesterday few times. There’s no point of spoiling the feeling with poor technique just for the sake of getting more weight moved.
5 RM Weighted Pull-ups
Did pull-ups, not chin-ups as previously, so the weight was surprisingly only 7,5 Kg
8 min AMRAP
10 x Push ups
10 x Supine Ring Pull Ups
10 rounds & 9 Push Ups
Scaled the Supine Ring Pull Ups and removed the box under my feet after 3 rounds.
For me it seems that CFFB workouts have been lighter this week. This has been a struggle to me, honestly. I feel like it is has been too easy if I haven’t been sore and gone after every workout. This means I’ve been reminding myself a lot in order to keep my cool and to follow the actual program. I suppose there is a reason on having lighter weeks every now and then 😀
I still got my weights moved and my sweat to flow.
Besides that the week has been more biking than ever this year. I’ve been biking back and forth to the gym (8,5 Km) 3 times this week and it actually feels great to warm-up and cool down that way. The plan is to get me used to it during my vacation and then keep doing it when the work starts again in order to be able to commute by bike and train at the same time. At least on the days I go to the gym (Mon, Tue, Thu, Fri).

WOD 20140411

Murph (WIth bike)

Biking 5 Km (MTB, terrain) ~ 20 min
100 Pull-ups
200 Push-ups
300 Squats 
(42 minutes)
Biking 5 Km (MTB, Terrain) ~ 20 min
1 h 20 min.

I’m pretty sure I should’ve scaled this one, but I’m not sure. It really depends on the purpose of the WOD. This way done it was a LONG run and not much high pulse rate at all. The biggest struggle was with push-ups. Most likely I’ll need more upper body strength, as always…
But the sauna after this made my day 😀

WOD 20140117

WOD 20140117

CrossFit Endurance (03 jan 2014)
DE: Deadlift 12 x 1 @ 75% 1RM (105 Kg) on :45s

Recover 5:00 – 10:00

3 Rounds For Time:
Run 800m
15 – Pull Ups
40 – Push Ups
50 – Squats

WOD 20131231


Skills and Drills:

Snatch 5 x 8 25-25-30-30-30
Handstand push-up 2×2
handstand front rollover x 1


For time:
Kettlebell Swings 20 Kg
Box Jumps 20″ Box

Continue reading WOD 20131231