Monday Workout: 2011 CF Games WODs 8-10

WOD #8
Complete as many reps as possible in 3 minutes of:

  • 20 calorie Row
  • 30 Wallball Shots 10 ft. target (M-20 W-14)
  • 20 Toes to bar
  • 30 Box jumps (M-24in W-20)
  • 20 Sumo-deadlit high-pull using a KB (M-72 W-53)
  • 30 Burpees
  • 20 Shoulder to overhead (M-135 W-95)
  • Run 200 M

Rest 1 min

WOD #9
Complete as many reps as possible in 6 minutes of:

  • 20 calorie Row
  • 30 Wallball Shots 10 ft. target (M-20 W-14)
  • 20 Toes to bar
  • 30 Box jumps (M-24in W-20)
  • 20 Sumo-deadlit high-pull using a KB (M-72 W-53)
  • 30 Burpees
  • 20 Shoulder to overhead (M-135 W-95)
  • Run 200 M

Rest 2 min

WOD #10
For time complete:

  • 20 calorie Row
  • 30 Wallball Shots 10 ft. target (M-20 W-14)
  • 20 Toes to bar
  • 30 Box jumps (M-24in W-20)
  • 20 Sumo-deadlit high-pull using a KB (M-72 W-53)
  • 30 Burpees
  • 20 Shoulder to overhead (M-135 W-95)
  • Run 200 M

**Record number of reps for wod 8 and 9, and the total time for wod 10.

39 thoughts on “Monday Workout: 2011 CF Games WODs 8-10

  1. is this like a big welcome to Andrea’s programming and a oh hey I want to kill you?

  2. at least we don’t have to do a swim test, and live near a beach.

  3. I like Alex’s positive point of view!

  4. http://oeshshoes.com/blog/
    Please take a look at the following blog…these shoes are actually made here in Cville! Who votes to try them out?

    1. they have a really high profile so they probably aren’t great for weightlifting, or anything.

  5. ohill sprints in the morning. bridge to top of telephone poll hill.

    #1: 2:06
    #2: 2:02
    #3: 1:56

  6. WOD: 72 rep, 100 rep, 19:57 Rx

    1. Thx to the noon class for helping me get through the last few minutes of this one

  7. I so want to do this workout!! I hope I make it back in time from Philly!

  8. 73, 120, 15:28 with a couple non-rx modifications. I think I lost 7-8 lbs in sweat over the course of that 27 minutes..brutal.

  9. WOD: 56, 82, 16:40 (8lb wall ball, 18″ box, 35# KB, 60# shoulder to OH)

  10. WOD: 23, 76, 17:57 (6lb wall ball, K2E, 18″ box, 20# KB, 37# shoulder to OH).

    1. I actually meant:

      WOD: 43, 76, 17:57 (8lb wall ball, K2E, 18″ box, 20# KB, 37# shoulder to OH)

      oops…I think I am still a little foggy from the workout.

  11. WOD: 44, 77, 18:31 (8# RND1 then switched to 6# wall ball, K2E, 18″box, 20# KB, 37# shoulder to OH)

  12. 54, 81, 15:30 (14# WB, 45#KB, 67# OH)

  13. 53, 96, 13:45 (6# WB, 18″ box, 35# KB, 47# shoulder to OH)

  14. 60, 80, 16:45 (sub 35# db press)

  15. 55, 96, 16:29 (133×5, 111×15 for OH)

  16. 70, 102, 14:06 (subbed a run for the row)

  17. Great job everyone! This was a beast of a workout!!

    48, 96, 14:00 (Bike, 12#WB no squat, step ups, db clean, 67#)

  18. 60, 90, 17:20 (45#KB, 67#PP)
    I could definitely had gone with the higher weights and it probably wouldn’t have made a difference in my time, I was just so light headed I was afraid of passing out and dropping something on myself (thanks scott).
    T2B completely destroyed me, that was by far my biggest weakness, I flew through everything else. Might wear gloves and sweat bands next time.

  19. So this was a great one, I had a sweet fall off the bar when I tried to jump up cause “they didn’t have boxes at the games”

    Scaled up to as close to the games stuff as I could: 115# SDHP with a bar, started with 180# sled pull on the rubber mat and moved to 135# halfway through. Everything else as written.

    79
    114
    26:30 (sled pull took 10 minutes. i think it was too heavy vs the games weight or I’m just a weak little child)

    Oh and I didn’t listen to my own advice and had a little bit of a blood sugar crash, so I went to the store and drank a liter of chocolate milk. It was a good day.

  20. // WOD – 57/90/1900 (10#,45#,77#)

  21. 58, 70, 19:20 (stopped after 16 reps @ 135#, couldnt hold core anymore)…yeah could have run but it was a long enough day

  22. 72,111,15:10 rx (xfitcville programing)
    Used 111# for sdhp

  23. 41, 71, 15:35 (8# WB, T2B for 2 rounds, KTE on the chipper, 20″ box, 35# KB, 52#)

  24. 65, 90 (?), 16:32. OH @ 111. This workout waxed me!

  25. 52, 86, 16:39

    10# wb, 45# kb (too light), 79# OH (too heavy) — tried to keep it light, still recovering

  26. 42, 70, 18:31
    6# wb, toe to bar ATTEMPTS (some kinda pathetic), smallest box, 25# kb, 45# OH

  27. At CF Lewes (in blistering heat…)

    50 – 40 – 30 – 20 -10
    OHS 65#, Russian twists 14#, Double-unders

    24:38

  28. 52, 92/ 13:15 (14# WB, 35# KB, 47# OH) T2B from standing…

  29. 34, 65, 18:01 (8#wb, k2e, 20″ box, 35# KB, 52#)

  30. WOD 1: 51 (WB rx, 2 T2B—only decent T2B of the day….)
    WOD 2: 85 (12# WB, pretty pathetic T2B/K2E, box rx)
    Wod 3: 18:50 (8# WB, extremely pathetic K2E/reverse hanging crunches, box rx, 25# SDHP (too light), ugliest burpees EVER, 45# S2OH)

    What have we learned? Scale appropriately!!

  31. Thanks to Scott, Kyle, and Dave for the encouragement!

  32. Scaling: 18in box, K2C, 67# S2O
    A) 35 reps
    B) 85 reps
    C) 19:20

  33. AWESOME WOD!!!
    A) 70 reps
    B) 112 Reps
    C) 12:41

  34. Made this up on Saturday.
    44
    82
    15.35 (59# on S2O)

  35. Saturday Make-up:
    41,71 19:35 (20# WB, GHDs, 24in. box, 53# sdhp, 67# shoulder to overhead)

    wow, that sucked.

  36. Saturday Make-up:
    50, 79, 15:25 (8# WB, K2E, 45# SDHP, 42# S2O)

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