3/28/15

Strongmanwod 3/28/15

For time —

100 cals assault bike (150 cals air dyne)

100 cals row

100 cals ski erg

3 axle deadlifts every 20 cals @ 315 pounds or more

Post loads and times to comments.

Posted in AirDyne, Assault bike, Axle, Deadlift, Row, Ski erg | 1 Comment

3/27/15

Strongmanwod 3/27/15

For time —

Atlas stone carry (any style) x 50′ @ body weight or more (AHAP)

Keg carry (any style) x 50′ @ body weight or more (AHAP)

Farmer’s carry x 50′ @ body weight or more per hand (AHAP)

5 rounds.  Rest as needed between rounds.

Line all the gear up on one side and set up a marker 50′ away.  Start a clock, grab the stone and carry it to the marker.  Drop the stone, sprint back to the start line and grab the keg.  Repeat with the farmer’s handles.

Post loads and times per round to comments.

 

Posted in Uncategorized | 2 Comments

3/26/15

Strongmanwod 3/26/15

Rest day

Let’s hear the feedback.

Screen Shot 2015-03-26 at 8.40.56 AM

Posted in Uncategorized | Leave a comment

3/25/15 (compare to 1/19/15)

Strongmanwod 3/25/15

“Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

Posted in Power Clean | 9 Comments

3/24/15

Strongmanwod 3/24/15

8 rounds for time —

16 cals assault bike — legs only

8 squats @ 50% of your 1RM

Post loads and times to comments.

Yesterday I did 8 x 3 squats increasing the weight each set.  315, 345, 375, 395, 415, 435, 455, and here is the video of 475.

Posted in Assault bike, Squat | 7 Comments

3/23/15 (“CooEe” compare to 9/12/14)

Strongmanwod 3/23/15

“CooEe”

For time —

30 Twin KB swings to eye level @ 53/35

25 Chest to Bar pullups

20 Shoulder to Overhead with the KB’s 53/35

3 rounds for time.

Complete all sets unbroken. Rest as needed in order to complete each movement unbroken. If you break ANY single set you must start that movement over.

I did this wod on 3/7/13 in Perth, Australia at CooEe CrossFit. My score was 42:50. This ranks in the top 5 hardest workouts I’ve done in my life.

Scale as needed. Post loads and times to comments.

 

Posted in Chest to Bar Pullups, Double Kettlebell swings, Shoulder to Overhead | 3 Comments

3/22/15

Strongmanwod 3/22/15

Rest day

FEEDBACK!  Let’s hear it.

What’s it like to own over 3 million dollars worth of cars?

Posted in Uncategorized | 3 Comments

3/21/15

Strongmanwod 3/21/15

Every other minute on the minute x 20 minutes

Yoke carry x 75′ (AHAP)

Warm up and build up to a VERY heavy unbroken carry x 75′.  Then set a clock and repeat the heavy carry every other minute on the minute x 20 minutes.  During the workout adjust the weight if necessary.

 

Posted in Yoke | 3 Comments

3/20/15

Strongmanwod 3/20/15

8 rounds for time —

16 cals assault bike (arms only)

8 bench press @ body weight

Scale as needed.  Post loads and times to comments.

 

Posted in Assault bike, Assault bike arms only, Bench Press | 9 Comments

3/19/15

Strongmanwod 3/19/15

10 minute amrap

Walking barbell lunges @ body weight (racks allowed)

Post loads and reps to comments.

 

Posted in Barbell, Walking barbell lunges | 9 Comments