Exibit A: the "CrossFit Mississauga firebreathing stance."
I thought I'd share with all of you some of the many WODs that Eric, Mark and Dave have put together of the past year for CrossFit Mississauga. Some of them are pretty messed up, which is the reason why I thought you'd all enjoy them!
This January we started what we call the WOM (Workout of the Month). We thought it would be a great way to get people ready and raring to get fit, and excited to tackle one of their most important new year’s resolutions: "Become a firebreather."
Our first WOM was fittingly titled, "SEASON'S BEATINGS 2009." It consists of 2009 reps, to go along with the new years theme, and it was to be done with a partner.
Here is the breakdown:
150 Pull Ups
100 Wall Balls
200 Sit Ups
100 Push Press @ 65/45
250 Double Unders
150 Push Ups
200 Box Jumps @ 16"/20"
100 Kettle
100 Cleans @ 95/65
100 Thrusters @ 65/45
300 Air Squats
100 Burpees
9 Deads @ 500/400/315
The catch: only one person can be working at a time. What's great about this is each person has their own motivator built in to their workout, so there is no room for slacking. The average time at our gym was about an hour and a half. I've had some friends in
Our February WOM, "You'll Be Alright" is yet another doozy.
The breakdown:
Partner 1 does Fran
Partner 2 does Fran
Partner 1 does 50 Burpee-pullups
Partner 2 does 50 Burpee-pullups
Partner 1 does 100 Double unders
Partner 2 does 100 Double unders
This workout is to be done with a partner with only one partner working at one time, just like Season's Beatings. I have only seen one team do this so far and it looked like it hurt pretty bad! If you decide to give it a try, post your time on the comments!
Here are some other stupid-good workouts we've come up with:
"Gordie"
12 rounds for time of:
10 Deadlifts @135/95
8 Push-ups
6 Hang Power Cleans @135/95
4 Burpees
"Power Clean Front Squat Double Jerk Grace"
30 Reps of:
1 Power Clean
1 Front Squat
2 Jerks
All @ 135/95
"Little Girls"
21-15-9 of:
Thrusters @ 65/45
Pullups
3 min rest
30 Power Clean and Jerk @ 95/65
3 min rest
21-15-9 of:
Cleans @ 95/65
Pushups
Post all 3 times and the total time (without rest) to comments.
"Front Squat Fran"
21-15-9 of:
Front Squats @ 115/75
Pullups
NO RACK ALLOWED.
"Fight Gone Bad Version 2.0" or "Dave"
1 minute of Thrusters @ 75/55
1 minute of Hang Power Cleans @ 115/75
1 minute of Box Jumps 20"/16"
1 minute of Kb Swings @ 1.5 pood/1 pood
1 minute of Burpees
3 rounds with a 1 minute rest between rounds (fight gone bad style). Every rep counts for one point with the exception of burpees which count for 2 points each. Post total reps to comments.
"Choose Your Pain"
5 rounds for time of:
400m run OR 500m row OR 50 double unders
25 thrusters @ 65/45
“Renegades of Squats”
3 rounds for time of:
1 minute Back Squat @115/75
1 minute rest
1 minute Front Squat @115/75
1 minute rest
1 minute Air Squat
1 minute rest
Post total reps
We haven't thought of a name for these ones yet:
50 Burpees
10 Thrusters @ 75/55
40 Burpees
20 Thrusters
30 Burpees
30 Thrusters
20 Burpees
40 Thrusters
10 Burpees
50 Thrusters
-----------------
For time:
20 Cleans @ 185/115
20 Cleans @ 135/95
20 Cleans @ 95/65
-----------------
21-15-9 Deads @ 225/135 and Burpees
5 Minutes rest
21-15-9 Deads @ 135/95 and Burpees
-----------------
5 rounds of max reps of Hang Cleans @ 135/95. Rest as needed between rounds. The set ends when you let go of the bar. Your score is your total reps.
-----------------
100 Sit-ups
90 Squats
80 Push press @ 75/55
70 Box jumps @ 20"/16"
60 Sumo deadlift high pull @ 75/55
50 Walking lunge steps
40 Kettlebell swings
30 Overhead squats @ 75/55
20 Pistols (Assist as little as needed using a ring)
10 Burpee pull-ups
Please give these a try and let me know (via Facebook, Gmail, here) how you do!!!
"Season's Beatings" sounds fantastic! Someday I'll find another maniac to do it with, but a scaled single-operator version is in my near future. All the other WODs look great also.
ReplyDeleteMelissa, you forgot to post the weights used on the "Renegads of Squats" WOD.
ReplyDeleteI fixed it up, thanks Alex!
ReplyDeleteBill, it's a great workout! You will definitely enjoy it; and solo is just as nasty, if not more!
How goes it?
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