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General Fitness 04.07.14

6
Apr

General Fitness 04.07.14

Prep Work
Soleus stretch :30R :30L
50′ Inchworm Push up
Table top stretch, Work on turning belly button towards knee.

WOD
7X3 Pause squats :02 hold at the bottom position, Weight should be about 70% 1RM

4Min Time cap to complete as much as possible
200M Run
20 American Swings 70/53
30 Burpees
40 Mtn Climbers
50 Walking Lunges

Rest 3 Min

8Min Time cap to complete as much as possible
200M Run
20 American Swings 70/53
30 Burpees
40 Mtn Climbers
50 Walking Lunges

Cool Down
Mobility
Post results

 

Level 2

Prep Work
Soleus stretch :30R :30L
50′ Inchworm Push up
Table top stretch, Work on turning belly button towards knee.

WOD
7X3 Pause squats :02 hold at the bottom position, Weight should be about 70% 1RM

4Min Time cap to complete as much as possible
200M Run
20 American Swings 70/53
30 Burpees Box Jumps 24/20″
40 Mtn Climbers
50 Double KB thrusters

Rest 3 Min

8Min Time cap to complete as much as possible
200M Run
20 American Swings 70/53
30 Burpees Box Jumps 24/20″
40 Mtn Climbers
50 Double KB thrusters

Rest 3 Min

Complete
200M Run
20 American Swings 70/53
30 Burpees Box Jumps 24/20″
40 Mtn Climbers
50 Double KB thrusters

Cool Down
Mobility
Post results

 

 

46 Responses

  1. BG

    Really like the table top stretch.
    Tempo Squat… Worked my way up too 185. Was tough but back felt good!
    WOD Did level 3..: I think.
    Round 4 Min…. 17 B.B Jumps
    Round 8 Min……5 KB Thuster
    Round 3 No time limit…. Got all the way to 25 KB thrusters. (Had to leave)
    Those and the burpee Box Jumps were tough!
    Great Monday workout.
    Dirk, David, Ivan and I all pushed through the 3rd Round.
    Thx for staying guys!

  2. Rod Pinon

    Tempo squat got up to 245, level 2 first round completed burpee box jumps used 62 lb kb, 2nd round got 4 thrusters , 3rd round completed had to go to step ups great long crossfit wod! How about some ohs squats coaches? Been too long

  3. Andrew

    Worked up to 225 on the tempo squat. Level 2, 62lb KB for swing, double 25lb kb for thrusters. 1st round got through 8 mtn climbers, 2nd round got through 16 thrusters, last round only got through the American swings then had to leave to get to work. I enjoyed this longer WOD, just wish I didn’t have to work.

  4. Vanessa Esquivel

    I worked up to 85# on the pause squats. I did level 1 and used the 26# KB for the American Swings. At 4 minutes I made it to 20 mtn climbers and I completed it at 7:21 in the 8 minute round. I jogged another 200 m after that, but didn’t make it back in time. Good WOD overall, I like squats and lunges.. Burpees on the other hand, I’m not a fan of!

  5. Jim

    Got up to 205# on the Squats

    For the WOD I did level 1 due to all the boxes being used. Used the 70# KB, 1st round got thru 16 of the stinking burpee’s, 2nd round got to 27 lunges.

    I got a good workout but was somewhat disappointed in myself.

  6. Chadly

    Worked up to 295# on the squat
    On the WOD I did level 2
    1st: 14 Box Jump burpies
    2nd: 40 mountain climbers
    3rd: Finsihed in 12:29 for a total time of 30:29

    Great workout! Love the length and mental/physical challenge. Thanks for the push!

  7. Irina

    Got up to 165# on the tempo squats. Considering this was my 3RM a few weeks back, id say im getting stronger.
    WOD L2
    4 min round forgot the mt climbers and went straight to thrusters oops…so just got through the burpee box jumps (Yellow for swings, 20 in for box jumps)
    8 min round up to 15 thrusters (used blues)
    Last round finished in 12:53.
    Good long WOD but running 3 mi after wasnt a good idea. i cant feel my legs.

  8. Marcos

    Liked the soleus stretch and different angle with the belly to knee.

    Tempo squat -135,185,205,225, 245,265.

    Level 2

    4 min got to 29 burpees

    8 min got 17 thrusters at 44 lb KB

    Finished in 14:24 my back was smoked for this. Had to drop to 35lb KB, I was doing sets of 5 and was super tight. Got on the bike for 5 min or so.

    Underestimated this one.

  9. Nick Rodriguez

    1st set finished at 16 Burpees
    2nd set finished at 30 MTN climbers
    Finished whole set at 16:35
    Using 2 33KB and 1 44KB

  10. Hannah

    Level 1 WOD
    4 min – used 12kg KB, finished at 21 burpees
    8 min – used 12 kg KB, finished at 35 mountain climbers

    Afterwards completed the last 5 mountain climbers.

    I’ve been coming for a little over a month and today noticed for the first time a substantial improvement in my endurance! I don’t know if it’s a mental improvement or physical, or some of both, but I like it!

  11. Rema Imperial

    WOD: Back Squat 125#
    Level 2: 4mins — completed 17burpees
    8mins— completed 26 KB thrusters
    Last round: finished at 10:35mins

    Pretty good cardio;) I love the 200m runs!!;)

  12. Eterna

    I guess I wasn’t paying attn when it came to the back squats cause I didn’t add weight at all. Oops… I just stayed at 105lbs the whole time. :o/ my bad!

    Level 2: used 35lb kb for swings and the pink taped ones for thrusters (not sure of the weight)

    4min amrap
    Got to 15 burpees

    8min amrap
    Finished the mountain climbers right on the last second. Woot woot!

    For time:
    12:29 mins.

    I really liked this one!!!

  13. Red

    Really like this longer wod.
    Did the lvl 2
    Got to 15 burpie box jumps
    Round 2 5 thrusters
    Finished over all at 31:18
    Felt spent but not hurting, really good long work out.

  14. Tina

    165 for 7×3 did not add weight

    Level 2

    Used 44kb and did Russian swings

    Used the pink kb’s for thrusters …I think those are 18lbs

    4min – made it to 23 burpee box jumps

    8 min – 24kb thrusters

    Finished at 28:10

    Cooked down on the airdyne.

    Wrist is feeling good…trying to not get carried away.

  15. sandra

    I made it to 27 box jumps in I used a 53 lb kb for the american swings box jumps and burpees in 4min
    3min nreak
    I made it to 23 kb thrusters at 25lb kbs. Box jumps and burpees. I dropped dowm to 35 lb lb for american swings at 8minutes
    3 min break
    I finished in 30:50. 35lb kb for swings. I performed box step ups and burpees for this last one I was pooped. And I did 25lb kbs for thruster up to 30 then I dropped down to the pink colored ones I dont know what that weight was to finish.
    Cool dow in air dine 5mi. And stretched my hips. Rolled out my upper thoracic and low back on my roller at home. I liked this workout even though I died out in the end.

  16. Jessica

    Back squats worked up to 105lb.. Level 1 4 minutes I ended at 18 burpees.. And then for the 8 minutes I ended at 20 lunges. For the kb I used the blue taped one(not sure the weight) good workout!

  17. Mandi

    Worked up to 125# on back squats. WOD level 2- 4 mins completed 19 burpess. 8 mins completed 18 thrusters. Last round finished at 10:04 but went to step ups on the last round. Used yellow kb for swings and pink kbs for thrusters.

  18. Judith

    Tempo back squats, I went light on them.. 7×3 2sec hold at the bottom @145lb.
    Wod #2 use 44kb for the swings n 26bk for the thrusters.
    4min. 200m run, 20 kb swings and 23burpees box jump
    8min. 200m run, 20 kb swings, 30burpees box jumps, 23thrusters
    Last round took me 13.07mins I wanted to quit went I was told 50 thrusters. Lol so I took my time on the last 20. Since I thought I still had to do lunges

  19. Matt Stiles

    Worked up to 225 on squats
    Level 1 WOD: Substituted 1min AirDyne instead of 200m run (Calf inj), Used 63#KB on American Swings

    4min: Got up to 4 mtn climbers
    8 min: Finished it all with 4 seconds left on the clock.
    Conditioning was tough on this one

  20. Jenna

    7×3 75#

    Level 1
    200m run
    20 American swings yellow kb
    21 burpees

    200m run
    20 American swings yellow kb
    30 burpees
    40 mountain climbers
    32 lunges

  21. Sarah H

    7×3- one set 85lbs, then 105 lbs., then 115lbs. – did all seven- so rushed- Level II- first round got to 14 burpee box jumps- second round got to two KB thrusters- finished for time 14:01- I used yellow for all American Swings and pink KBs for thrusters- I need to get fast and push through more- I need to get uncomfortable… Five mile Airdyne ride and rolled out back and legs-

  22. Lindsay Sinnes

    My body is tight, need more mobility during the day!

    Did 7×3 Squats at 140#s; accomplished 4 sets.

    Level 2:
    4 mins-completed 22 burpee box jumps
    8 mins-completed 37 mtn climbers
    Completed in 11:53 (total 29:52), used the pink KB seeing a for the thrusters and yellow for the swings.
    Felt like puking that last round. Crazy’n

    Air dyne and stretching. Sandra helped me out! Thank you!

  23. Rachel Kruger

    I did level 1. My legs are still yelling at me so I tried to take it easy. Easy? Lol!
    Made it to 4 mountain climbers on the first heat.
    Then almost finished…made it to 47 lunges.

  24. Clint Hays

    Felt a little tight coming in this morning. Got loosened up pretty good during the warm up. Partnered up with BG for the squats.
    135, 185, 185, 205, 205, 205, 215.
    Felt pretty good sodecided to increase on the last set.
    Came back for the 6:30 class to finish up. Went with a 62# KB for the swings, 24″ box for the burpee box jumps, and 35# KBs for the thrusters.
    4 min round got done with 22 burpee box jumps.
    8 min round got done with 8 thrusters.
    16:40 was my time for the completion of the workout. I was dying during the thrusters. Probably should’ve gone with lighter KBs for them. Felt like I lost the intensity because of how heavy the thrusters felt. My low back was on fire.

  25. Chela

    Got up to 125 lbs on squats
    4 min
    200 m
    20 swings w 35 lbs
    17 burpee box jumps
    8 min
    200 m
    20 swings
    30 burpee box jumps
    6 thrusters w 18lbs
    Finished the 3rd round in
    13:10

    This was brutal!!

  26. Samm

    Up to 135 on pause squats.
    4 min round: russian swings 18KB (thanks Marcos for the help with form, still learning those), made it to 25 burpees.
    8 min round: made it through 40 mountain climbers, slowly and painfully (thanks B for the coaching through the burpees).
    That was rough. Really enjoyed the 200m runs tho!

  27. Tashina

    I liked the different stretching felt good on my hips.
    7×3 worked upto 135 ran out of time only made it to 6 sets.
    Level 2 WOD used 40# KB for swings all rounds
    Round 1 finished the burpee box jumps.
    Round 2
    Made it to 16 thrusters with the 26#KBs
    Round 3 took me 9:36 to complete and it was all mental. Did thrusters in sets of 5 s mostly with a couple sets of 7’s.

  28. Tiffany

    7×3 tempo squats at 175.
    Level 1
    4 min finished 20 burpees
    8 min finished 25 lunges
    Used #35 KB for swings.
    I should’ve done level 2 cause endurance is my weakness. Gonna start kicking up a notch.

  29. Trish

    Really liked the stretching. Tempo Squats- did 65 and 75lbs. Did level 1WOD-
    Still had a hard time breathing but I did run today 🙂 … got through 13 Burpees on first round. Second round got through 27mtn climbers. Used the yellow taped kettlebell did almost all American swings except my last 10 did Russian Swings. Great workout but I’m gonna be in pain tomorrow.

  30. gogo

    7×3 squat 2 sec hole hold
    = 95 – 135 – 155 (5×3)

    WOD: Level 2 (24kg kb, 2x13kg kbs)
    4min = 19 box jumps
    8min = 12 thrusters
    = 31:32

  31. 7X3 Pause squats :02 hold at the bottom position, Weight should be about 70% 1RM
    185,225,245,275,295…ran out of time

    4Min Time cap to complete as much as possible
    200M Run
    20 American Swings 70 pounds
    25 Burpees Box Jumps 24″
    Rest 3 Min

    8Min Time cap to complete as much as possible
    200M Run
    20 American Swings 70 pounds
    30 Burpees Box Jumps 24″
    40 Mtn Climbers
    17 Double KB thrusters 35 pounds

    Rest 3 Min

    Complete
    200M Run
    20 American Swings 62 pounds
    30 Burpees Box Jumps 24″
    40 Mtn Climbers
    50 Double KB thrusters 35 pounds
    Time- 32:02

  32. saint6113

    Squat 195 level 1 finish My 30 burpe in 4 minutes in the second round started 7 minutes and finish in 14:40 53#kb My leg’s are on fire….

  33. Heather

    95#squat
    4 min- 13 box jump burpee
    8 min – 5 thrusters
    30.33 (26# American & 18 x 2 Thrusters)
    Hurt Soooo Good 🙂

  34. Did 205lb on the back squats. Got 16 burpees on the 1st round, got thru all the burpees on the 2nd round. Used a 45lb bell. Got busy during the day and forgot to eat,so I took it easy,otherwise felt great!

  35. Renate Thompson

    Did Level 1
    First round: Made it through 25 burpees
    Second round: Almost completed, made it through 45 lunges.
    35lb KB for swings.
    I liked this workout, felt good.

  36. jramos1808

    185 then 225 on squats
    got 4 MC in the 4 Min
    dont remember how many Thrusters in the first 8
    then finished the whole thin useing 26lb KB

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