Posts Tagged ‘bench press’


Morning everyone! One day behind but here was our wod from yesterday. Our wod for today is still undetermined. It will be more lower body intensive tho because the slam balls from yesterday killed me. lol

9/8/2014 Wod

Warm up
100 Double Unders
3 Rounds
5 Burpees
10 Kbswings
15 Air Squats

Bench Press 1rm (I got 75)

10 Ball Slams 30lb
10 Double unders
10 Burpees

Score- 7 Plus 20 (If we would have had a 20lb slam ball for me we would have been able to better that ball killed me. But more reasons to get on tract with our new strength program. 1rm’s this week and new program starts next week.)

Question of the day- I have started a new WOD, Emom, Everything Crossfit related notebook- What is your fav. WOD, Emom or really anything crossfit related that you have done? Any warm up that just stands out from another? Or wod that you hate but love? Let me know! Looking for new fun wods todo!


So we are still busy busy busy getting our Garage gym sett up! Saturday is the magic day that it should be done! Here is yesterday’s WOD and today’s WOD. Yesterday’s killed my legs! It didn’t help that even though we worked out the whole time we were on vacation we never really did a hard leg day. So I’m feeling it today. lol

Yesterday’s WOD

Skill/Strength: 15 Minutes of Pistol practice. Work on your scaled Pistols or if you already have Pistols, work on your weighted Pistols. Work up to your 3 RM KB Pistols (per leg).

4 Minute EMOM
2 Squat Clean 205/135 ascending by 2 reps each minute
1 Minute Rest
10 Minute AMRAP (ascending by 1 rep each round)
1 Front Squat 135/95
1 Box Over 24/20
Score for the wod will be total reps for the EMOM/Rounds+reps for the AMRAP.

30 GHD Sit-ups

I finally can do pistols with my right leg!!! Woooop woooooop! Not at all with my left leg. 😦 I got 14 for the emom and 8 plus 15 for the Amrap.

Today’s WOD

Strength: In 15 Minutes complete 25 reps in as few sets as possible of Bench Press, weight is based on your 70% of your 1 RM Bench Press. If you do not know your 1 RM Bench Press, use this time to work up to it.

20 Minute Time Cap
300m Run
20 HRPUs
10 Single Side T2B (total)
*Single Side T2B are performed with your hands in a close grip on the bar. When you bring your feet to the bar you will touch both feet to one side of your hands then bring them back down before touching them to the bar again on the opposite side of your hands. For today’s WOD you will touch your feet to each side of your hands 5 times per round.

15 Board Air Squats. The more on your heels you are, the more difficult they get! Heels on the board, toes off the floor.

A couple Progress Pics of our Garage. It doesn’t look like much has been done unless you would have seen it to start with. But I swear alot has been done!



We got our ropes, We got our ropes, We got our ropes!!!!!!!! My husband and I are doing a Happy, Happy, Joy, Joy dance!!!!!!! Bring on the double unders!!!! lol. Oh If y’all have a chance please check out my Facebook page and Like it (if you do like it of course) 🙂 Thank you!

Today’s WOD


Bench Press
5 x 40%
5 x 50%
3 x 60%
3 x 70%
3 x 80%
3+ x 90%


For Time:
Descending Ladder (10-1) of:
Thrusters (95/75)
Pull Ups


Find max standing broad jump

When I saw the WOD on the computer this morning I thought “Gee that’s it? that’s going to be easy!” boy was I wrong! It put me on my butt at the end. I ended up doing 5 rounds plus 12. When I looked at the board I was surprised that I didn’t do as bad as I thought I did. I have a love hate relationship for sure with burpees. I love what they do to my body. I hate doing them! I don’t feel like they will ever get easier. Anyone out there that think they will get easier? lol. I would love to know if there is a light at the end of the tunnel!

Today’s WOD-


Bench Press
5 x 40%
5 x 40%
5 x 40%
5 x 40%
5 x 50%
5 x 60%

2 Minute AMRAP of:
10 x Burpees
40 meter Suttle Run
**Rest 2 Minutes**
4 Minute AMRAP of:
10 x Burpees
40 meter Shuttle Run

20 x Hollow Body Rocks
20 x Superman Rocks