Thursday Workout: You’ve Been a Very Bad Boy/Girl

Schedule Reminder! Morning and Lunch are normal. Only 5:30PM Class on Thursday.

Closed until Monday!

WOD

10 Minute AMRAP of

  • 10 Overhead Squats (89 / 67)
  • 10 Toes to Bars
  • 5 Burpees

Rest 1 Minutes.. Then…

Sandbag clean ladder (go until round 20 or as far as you can go):

  • First minute: 10 sandbag cleans
  • Second minute:  11 sandbag cleans
  • Third minute:  12 sandbag cleans

SCORE as 1 Point per Round of AMRAP and 1 Point per Completed Round of Sandbag Cleans.

23 thoughts on “Thursday Workout: You’ve Been a Very Bad Boy/Girl

  1. No sandbags here, should I just use a 30# barbell and do regular cleans?

      1. in a bag. Might squirm a little.

      2. He’s only 17 lbs … that’s not rx’d. 🙂

      3. so put Lily in there, too

      4. this is getting cruel. just do 1 in each arm

  2. SP 3,3,3,1,1,1@ 50/55×2 60×1
    Tabata kbs@30lbs=62
    tabata wall sits
    Tabata front planks
    Tabata side planks- 4 intervals each side (10 sec work/8 rest)

  3. Hearing the timer at 10 min. was bittersweet and had plenty of gas left for the cleans so I throttled the AMRAP too much

    AMRAP: 2 burpess shy of 5 rds. Rx’d
    Sandbag Clean Ladder: 9 min. + 13 cleans 58#

  4. @YMCA Saratoga Springs
    6 rnds of AMRAP (35# OHS, KTE)
    5 rnds of ladder (45# power clean with bar)
    = 11 awesome stares from people bench pressing and swinging their entire bodies for bicep curls 🙂

    For the record I didn’t think I was THAT bad this year…

  5. 5 rds exactly — 50# OHS, 20 DUs subbed for burpees.

    I was a bad girl … I could not bring myself to flop on the floor and do burpees at this gym. No way. I was getting enough stares for the OHS. Double-unders seemed like a respectable sub since I could remain vertical.

    7 rds (up to 16 cleans) w/45# bar. The bars here seem really fat and I couldn’t hook grip, so this was murder on my forearms.

  6. 14,92 @67# & 32# (4 rounds, 10 OHS, 10 T2B, 3 Burpees and all rounds is SBC)

  7. AMRAP: 6 rds (20#, knee raises)
    Ladder: 8 rds (22# sandbag)
    = 14

    Could’ve gone higher on the sandbag, but I’d never done it before so I wasn’t sure what to expect.
    Also, thanks for the awesome gypsy punk soundtrack to our tiny class, Ben!

    1. Sure sounded like honky tonk country to me.

  8. On 12/24:
    12 Days, same bar for all oly’s
    1 Burpees
    2 Push Press (95)
    3 Front Squats
    4 KB (1)
    5 DL
    6 Box Jumps (24)
    7 Lunges with weights (40 total)
    8 Russian Twists (20)
    9 Situps
    10 Squats
    11 Hang Power Clean
    12 400m run

    16:24

    1. *Crossfit Lewes

  9. @ CF Telluride (12 Days Style)

    1 HSPU
    2 Strict Pullups
    3 Power Cleans (95)
    4 Cartwheels
    5 burpees
    6 pushups with one arm touching your chest
    7 ktes
    8 box jumps
    9 jumping russian lunges
    10 kb swings (53)
    11 thrusters (95)
    12 turkish getups (30)

    32 Minutes

  10. @Crossfit Lynchburg (kind of…actually did the workout at parents’ house)

    1 mile run warmup

    20x BS @67# (45 pounds less than 5repmax)

    Partner workout with Alex (10:48)
    50 – 25 – 25 situps
    50 – 25 – 25 air squats
    (partner rests while other partner does each set)

  11. Christmas WOD 12/25 (thanks to Jason)

    on soccer field:
    sprint to 50 yd line
    walking lunges back
    15 burpees
    20 jumping air squats
    25 situps
    1/2 suicide (run to 18 yd line, back, run to 50 yd line and back)
    burpees/jas/situps again
    full suicide (1/2 plus two more runs to far 18 yd line and far goal line)
    burpees/jas/situps
    1/2 suicide
    burpees/jas/situps
    walking lunges to 50 yd line
    sprint back

    18:55 and man that was awful

    1. 13:50 on the above wod – that last set of walking lunges was terrrrrrrrible

  12. Boxing Day sunrise hill run (Tumamoc — 1.55 miles straight up 730′)

    20:13 (including a 30 second rest at the halfway point to catch breath and psyche myself up for the [much steeper] 2nd half which ended up being me running the zigs and walking the zags but at least I did that without any stops). Hoping for around 18min next week (without the stops and less walking).

    Walked the way down and the last 400m included me giving my mom a piggy back ride since her almost healed sprained ankle was acting up. Yay for being useful!

  13. 12/25/10
    mainsite WOD DT: 5 rds of 12 deadlift, 9 HPC, 6 push jerks
    9:02 @ 65# for 2 rds, 60# for the rest
    SP 3-3-3-1-1-1 because hey, my arms aren’t smoked yet: 55,60,65,70×3

    12/26/10
    5×5 Thrusters: 65,70,75,75,80
    jumping muscle ups 3×5 (man did i get funny looks setting up the rings…)

  14. Crossfit Lewis 12/24

    12 Days:
    1 Burpee
    2 Push Press (67#)
    3 Front Squats (67#)
    4 KB (35#)
    5 DL (67#)
    6 Box Jumps (24)
    7 Lunges with weights (30#)
    8 Russian Twists (14#)
    9 Situps
    10 Squats
    11 Hang Power Clean (67#)
    12 400m run

    17:20

  15. 12/25 – Mainsite WOD

    Tabata “Bottom to Bottom” Squat
    Run 1 mile (in new Nike frees!)

    18/18/16/15/15/14/12/12
    Mile(ish): 7:20

    Messed up the “bottom to bottom” because was resting in passive bottom position. Was actually supposed to be active whole time… still was TERRIBLE.

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