WOD
Back Squat
3-3-3-3-3
3 rounds for time of:
10 Overhead Squats 95#
20 Wall Balls
Results
135-155-185-205-225
Metcon was sub 7min (barely)
••Ben••
(iPhone iRonick)
CrossFit
WOD
“Crossfit Total”
“Crossfit Total”
1 Rep Max Shoulder Press
1 Rep Max Back Squat
1 Rep Max Deadlift
Results
SP 135#
BS 295# PR
DL 365# PR
Total 795#
••Ben••
(iPhone iRonick)
WOD
Max Rounds in 4 Minutes of:
Bear Crawl 40 feet (rubber flooring length)
10 Thrusters at 95#
Bear Crawl 40 feet
10 Push Presses with 25# Dumbbells
Repeat for a total of 3 cycles, Rest 1:30 in between rounds. GO FAST!!!
Skill work:
Hip extension and shrug on the clean
Results
1 1/4, 1 1/4, 1
••Ben••
(iPhone iRonick)
WOD
Results
227 total reps
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Results
227 total reps
••Ben••
(iPhone iRonick)
WOD
5 rounds for time:
5 rounds for time:
7 muscle-ups
21 SDHP
Results
25:45
Sub 12 pull-up + 12 ring dips (red band) for muscle-ups
••Ben••
(iPhone iRonick)
WOD
21-15-9
21-15-9
Power Cleans
Ring dips
Results
10:18, sub red band ring dips
••Ben••
(iPhone iRonick)
WOD
Fran: 21-15-9
Fran: 21-15-9
Thrusters
Pullups
Results
10:45 Rx
••Ben••
(iPhone iRonick)
WOD
Thruster
1-1-1-1-1-1-1
…followed by as many rounds as possible in 10 Minutes of:
Thruster 135# 5 reps
Run 200 Meters
Results
135-155-165-175-185
3 rounds + 1 thruster
••Ben••
(iPhone iRonick)
WOD
Results
23:17, sub assisted pistols
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Results
23:17, sub assisted pistols
For getting over being sick… I survived… barely. The sit-ups did me in and the last run sucked. But I finished.
••Ben••
(iPhone iRonick)
WOD
Results
16(135#)/8/18(185#)
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Results
16(135#)/8/18(185#)
14/12/10
11/12/14
8/14/15
… Did not finish… But I am DONE!
••Ben••
(iPhone iRonick)