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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Wednesday 19 October 2011

Posted by The Coach on October 18th, 2011

WENDLER STRENGTH 3.3
Press
5 x 75%, 3 x 85%, 1 or more x 95% of 90% 1RM

Post loads to comments

WOD
3 rounds for time of:
15′ Rope Climb, 2 ascents
24kg (16kg) Kettlebell weighted Sit Up, 20 reps
Pull Up, 20 reps
Push Up, 20 reps

Post time to comments

Training the Minda CrossFit Journal article

Hammer Time!

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16 Responses to “Wednesday 19 October 2011”

  1. Ash said

    Whats a good sub for the rope climbs?

  2. Jase said

    Towel pullups mate. 5:1

  3. Jeff said

    Was there rope climing in the wod in the picture? 🙂

  4. Ash said

    WENDLER STRENGTH 2.3
    Back Squat
    5-3-6@82.5, 92.5, 102.5

    WOD
    3 rounds for time of:
    Towel Pull Ups, 10 reps
    25kg Dumbell weighted Sit Up, 20 reps
    Pull Up, 20 reps
    Push Up, 20 reps

    Time: 8:27

    1,2,3,4,5 HSPU with 30secs rest between each set and then some kipping HSPU practice…

  5. Dave said

    Press 3.2 (3,3,3+)
    3x 32.5kg 3x 37.5kg 4x 42.5kg (this equals my 1rm set last CFT day, except 4 of! :))

    Scaled WOD
    10x progression rope climbs
    20x 12kg KB situps
    20x band pullups
    20x knee pushups (still nursing crap shoulder, seeing gary on friday)

    12:13

  6. Michelle said

    Warm up: Rowing, mobility, CFWU

    Strength: Press
    3-3-3 @ 30-33.5-30kg

    WOD as Rx’d

    Time = 15:59

  7. Vicki said

    I’d like to say this was fun, but I’d be lying – those 16kg situps killed. I’m starting to wonder about the sanity of our WOD programming team – I think Stef is getting too free of a rein in WOD input 😉
    Great work this morning 6.30 crew and have fun Will on the Cape to Cape. Awesome mate.

  8. Maggie said

    WENDLER STRENGTH – 2.3
    Press 5-3-1 @ 20kgs, 23kgs, 25kgs (4 reps)

    WOD
    3 rounds for time of:
    15′ Rope Climb, 2 ascents (Knotted)
    16kg Kettlebell weighted Sit Up, 20 reps
    Pull Up, 20 reps
    Push Up, 20 reps

    I’m with Vicki on this one, 16kg KB Sit Ups were tough! Felt slow on my pull ups and push ups but still got through them!

    I will climb the normal rope eventually!!! I get half way up and decide that I want to get down again, put me on the knotted rope and I’m fine… hmmmmm

  9. Will F said

    Really light on training today due to 4 days cycling ahead.

    Press 2.3 – 27.5, 30, 35 x 2

    WOD
    Massive subs…
    3 RFT of:
    15′ rope climb x 2
    12 kg KB weighted situp x 20
    Pullup – Blue Band x 20
    Pushups on knees x 20

    9.25

  10. Special thanks to Carole for tonight’s fun and games

    WOD
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of
    Ring rows
    Pushups
    20kg KB seated American swing
    7kg situp Wall Balls
    10kg Medicine Ball OH Press

    37:54

  11. Big Dan said

    Wendler Press 3.1
    5 x 41,5 x 47.5,8 x 53.5kgs

    WOD 3RFT
    Scaled rope climb x 10
    20KG KB weighted sit up x20
    Pull ups Blue band x 20
    Push ups x 20
    15:00 mins on the dot

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