CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 04-21-2008, 12:00 PM   #251
Howard Huntsman
Member Howard Huntsman is offline
 
Profile:
Join Date: Apr 2008
Location: Eatonville  WA
Posts: 37
Re: Some new CFPC workouts

I did Eugene's "Pushing the Envelope" metcon today, with some modifications. Here it is...with my time.

Pushing the Envelope – 4-21-08
400m run
10 Power Clean (95)
10 BB Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)

400m run
15 DB Thrusters (35)
15 Squat Box Jumps
15 Burpees
15 SDHP (95)

400m run
100 Jabs to the Heavy Bag
20 DB Swing (50)
20 DB Split Clean (25) 10L 10R
20 DB Push Press (35)

400m run
25 Pullups
25 Pushups
25 Wall Ball Situps
25 Squats

Once through for time
HR 23:45
  Reply With Quote
Old 04-22-2008, 11:46 AM   #252
Howard Huntsman
Member Howard Huntsman is offline
 
Profile:
Join Date: Apr 2008
Location: Eatonville  WA
Posts: 37
Re: Some new CFPC workouts

I called this one "Power Up" simply because I am not very creative. It started slowly, but was very intense at the end.

Power Up

1 Min Each exercise…Max Reps Per minute…3 Rounds

1 Min rest after each exercise.

1st Rnd 2nd Rnd 3rd Rnd

BB Bench Press 135 x 36 185 x 17 225 x 4

Deadlift 225 x 19 185 x 27 135 x 33

Dips 54 40 33

Sit ups 44 43 36

Pullups 27 17 18

Box Jumps 41 42 45

Total = 576 Reps

If I had it to do again I would have reversed the Bench Press weight from heavy to light like the Deadlifts. Would have been more effective I think. Oh well, live and learn. Very intense workout and I'm happy with my performance.
  Reply With Quote
Old 04-24-2008, 06:19 AM   #253
Kevin M Nord
Member Kevin M Nord is offline
 
Kevin M Nord's Avatar
 
Profile:
Join Date: Mar 2008
Location: Fort bragg  NC
Posts: 21
Re: Some new CFPC workouts

Chad, I love it... it's been added to my Squad's PT schedule in about 2 weeks...

Quote:
Originally Posted by Chad McBroom View Post
Today

SWAT Fitness Test:

1-mile Run (Full Kit + Rifle)
60-yrd Dash (Full Kit + Gas Mask + Ram)
30-yrd Low Crawl (Full Kit + Gas Mask)
Verticle Pulls [Pull-ups] (Full Kit)
Verticle Presses [Dips] (Full Kit)
20-yrd Body Drag (Full Kit)

Full Kit = BDU's, Boots, Entry Vest w/ full loadout (35-40lbs), & Kevlar Helmet.

My Times:
1-mile Run - 11:06
60-yrd Dash - 11.04
30-yrd Low Crawl - 19.0
Verticle Pulls - 10
Verticle Presses - 19
20-yrd Body Drag - 21.0 (strap broke loose)
  Reply With Quote
Old 05-20-2008, 01:02 AM   #254
Eugene R. Allen
Affiliate Eugene R. Allen is offline
 
Eugene R. Allen's Avatar
 
Profile:
Join Date: Sep 2004
Location: Tacoma  Washington
Posts: 1,715
Re: Some new CFPC workouts

This one is absolutely terrible unless you are crazy strong like Ben, then it is just terrible. The barbell clean and jerk with the front squat at the end made me spend a lot of time just looking down at the bar.

Ramona

Barbell Clean and Jerk + Front Squat (115)
Ball Buster (40) Burpee to ball, squat clean, thruster ball into the air, catch, lower, press, slam
DB burpee, squat clean, thruster (35)
KB Flip and Dip (44) Swing fip, SDLHP catch, squat, thruster into the air
Reps of 10-8-6 for time

Ben 16:58 (Ben has super powers and always skews the curve)
Alex 21:07 (105, 30, 30, 36)
Eugene (22:05)
Lance 22:07
Brandon 22:32 (85, 25, 20, 26)
Derek 29:33 (105, 30, 30, 44)
__________________
www.crossfitpc.blogspot.com Come and Get Some
  Reply With Quote
Old 05-21-2008, 07:48 PM   #255
Brett Elliott
Member Brett Elliott is offline
 
Profile:
Join Date: Mar 2008
Location: Ft Lewis  WA
Posts: 3
Re: Some new CFPC workouts

" Get studded"

1 minute of each complete 9 rounds

upward rows #55
pushups with hands on barbell
squats#55
standing press#55
flutter kicks (with #55 above your head.like you ar benching)
  Reply With Quote
Old 05-21-2008, 07:53 PM   #256
Brett Elliott
Member Brett Elliott is offline
 
Profile:
Join Date: Mar 2008
Location: Ft Lewis  WA
Posts: 3
Re: Some new CFPC workouts

" Stick up "

grab a weight 20-45lbs(depending on upper body strength)
you dont want a light weight, make it a little heavy. to test the weight hold it over your head for 1 min. if you get tired, then go up 5lbs and call it good.!!!



Hold the weight over your head with both hands until you must bring them down or you drop the weight.

"punish your self with"

10 pushups
10 sit ups
10 flutter kicks
10 jumping jacks
10 squats

The next time it will be 20 of each,, and 30 the next time.

do this for 20 minutes
  Reply With Quote
Old 05-22-2008, 03:29 PM   #257
Chad McBroom
Member Chad McBroom is offline
 
Chad McBroom's Avatar
 
Profile:
Join Date: Apr 2007
Location: Artesia  NM
Posts: 108
Re: Some new CFPC workouts

Kevin,

Glad I could help out!
  Reply With Quote
Old 05-28-2008, 03:51 PM   #258
Chad McBroom
Member Chad McBroom is offline
 
Chad McBroom's Avatar
 
Profile:
Join Date: Apr 2007
Location: Artesia  NM
Posts: 108
Re: Some new CFPC workouts

"Just Do It"

40 KB Snatches (24-kg) [20/20]
20 Muscle-ups
20 KB Snatches (24-kg) [10/10]
10 Muscle-ups
10 KB Snatches (24-kg) [5/5]


I was going for a balanced workout that worked the same range of motion in two different directions.

My time: 15:30

This was a real upper body smoker. Especially wreaked havoc on the shoulders.
  Reply With Quote
Old 05-30-2008, 07:37 PM   #259
Mike Wright
Member Mike Wright is offline
 
Mike Wright's Avatar
 
Profile:
Join Date: Oct 2007
Location: Spokane  WA
Posts: 411
Re: Some new CFPC workouts

These were designed for group PT sessions @ Fairchild AFB Airman Leadership School, with up to 40 people at a time. Most movements and workouts are scaled with a weighted bar to accomodate all fitness levels and limited equipment. All could easily be scaled up to accomodate mutants and such. Enjoy...

DIRTY DOZEN
12 OH SQUATS
12 BURPEES
12 FROG JUMPS
12 HILL CLIMBERS (mountain climbers w/arms bent @90)
3 ROUNDS

CLIFFHANGER
20 KNEES TO ELBOWS
20 JUMPING PULL-UPS
4 ROUNDS

PT PARTY
400M RUN
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
400M

1/4 POUNDER
25 FLOOR WIPERS (from 300 Workout)
25 FRONT SQUATS
25 NINJA PUSH-UPS (push-up w/alternating kicks to hand)
25 OH LUNGES
3 ROUNDS

STAIRWAY TO HEAVEN
HILL RUN (HILL ON BASE)
10 TUCK JUMPS
10 SQUATS
10 ROUNDS

LACTIC LUNACY
25 BACK SQUATS
400M RUN
4 ROUNDS

DEFIBRILLATOR
50M FROG BURPEES (standard w/forward jump)
20 JACK SQUATS (basically an airborne jumping jack into a squat)
50M SPRINT
3 ROUNDS

DEADWEIGHT
5 BW BENCH PRESS
5 PULL-UPS
5 BW DEADLIFT
5 ROUNDS

WASHOUT (BASED ON AF PARARESCUE INDOC TEST)
50 SIT-UPS
50 PUSH-UPS
50 FLUTTER KICKS
10 CHIN-UPS
1.5 MILE RUN
500M SWIM

GUT BUSTER
15 KNEES TO ELBOWS
15 FLOORWIPERS
15 SIT-UPS
3 ROUNDS

Last edited by Mike Wright; 05-30-2008 at 08:03 PM..
  Reply With Quote
Old 06-23-2008, 06:28 PM   #260
Robert Pierce
Member Robert Pierce is offline
 
Robert Pierce's Avatar
 
Profile:
Join Date: Jan 2008
Location: Fulton  Missouri
Posts: 1,187
Re: Some new CFPC workouts

This is such a great thread, and I have gotten so many good ideas from it, that I thought I would post a couple of our better workouts.

Death by Manmaker
4 Manmakers
1 suicide run
Do one round on every 2 minute interval x 10.

Burpee Hell
Body Blasters (burpee to jump pullup, down to full extension, then KTE)
Box jump Burpees
Belushi Burpees (standard burpee, except do a Belushi...180 jump turn)
Burpee Jacks (do jumping jack instead of standard jump, and plank jack instead of pushup)
21-15-9
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
CF workouts + traditional mass gain gym workouts Jason S Roth Fitness 6 06-15-2007 02:12 PM
Eugene - question about CFPC menu Brandon Michael Enos Workout of the Day 10 04-20-2007 11:19 PM
5 X 5 and SS Workouts? Ben Bundy Starting 2 09-05-2006 06:52 AM
Different Workouts Sebastian Workout of the Day 11 06-23-2004 04:42 AM
21-15-9 workouts Matt McManmon Fitness 8 04-08-2004 12:10 PM


All times are GMT -7. The time now is 04:37 PM.


CrossFit is a registered trademark of CrossFit Inc.