WOD - Drop Sets for the Ball Drop

3 rounds of these drop sets:

• pull ups / assisted pull ups / inverted rows / band rows
• jump squats / drop squats / pulse squats / squats
• decline push ups / push ups / push ups from knees / push ups on bench

WOD - Couple Quick Couplets

These separate couplets, 5 rounds of 30/30 each

• squats (2x16kg) / dips
• decline push ups (trx) / jump squats (trx)

WOD - Simple Ladder

Rounds of 21-18-15-12-9-6-3

• jerks (2 x 16kg)
• inverted rows
• sit ups

WOD - Merry Christmas!

12 rounds, 25/15 (get it, 12/25/15)

• slider hamstring curls
• assisted pull ups
• drop squats
• band rows

WOD - Short AMRAPs

These 3 separate 7 minute AMRAPs.  Rest a couple minutes between each one.

• 7 pike push ups / 7 hanging leg/knee raise
• 7 dips / 7 roll outs
• 7 push ups / 7 plank oblique twist

Managed rounds of 7 sets, 6 sets and 7 sets + 4 push ups.

WOD - More Couplets

These separate couplets, 5 rounds of each:

• 5 bulgarian split squats l/r (2x16kg) / 20 reverse crunches
• 10 goblet squats (24kg) / 15 leg lifts
• 15 jump squats / 10 hip raises

WOD - Complex Ladder

ladder down n from 5 to 1 for this double bell complex (16kg)

• 1 clean, 1 squat 1 jerk, 1 man maker
• 2 clean, 2 squat, 2 jerk, 2 man maker
• ...
• n clean, n squat, n jerk, n man maker

WOD - Lats and Quads

4 rounds:

• 5 pull ups
• 10 pulse squats
• 10 chin ups
• 20 drop squats
• 15 band pulls
• 30 air squats

chin ups were broken pretty bad after the first round

WOD - Triplets

3 separate triplets, 3 rounds of 30/15 each

• mahler swings (16kg) / dips / jumping lunges
• alternating swings (20kg) / push ups / jumping squats
• two-hand swings (24kg) / seated dips / slider hamstring curls

good times

WOD - AMRAP

20 minute amrap:

• 10 kettlebell burpees
• 10 kettlebell jump throughs
• 10 sit ups

8 rounds + 5 burpees...jump throughs were harder than I thought they'd be

WOD - Couplets

These separate couples, at 4 rounds of 30/15 each:

• chin ups / jumping lunges (med ball)
• dips / russian twists (med ball)
• pike push ups / drop squats (med ball)

Tougher than I thought, but fun!

WOD - Simple Circuit

5 rounds, 60/30

• band rows
• alt slider hamstring curls
• T-push up
• alt pistol squats (on bench)

WOD - Simple Circuit

5 rounds, 30/20

• tabletop push up
• jump squats
• super plank
• goblet squat (24kg)

WOD - Easy Strength Day

5 rounds, 5 reps each:

• bulgarian split squat, l/r (holding 2 x 16kg)
• one arm press, l/r (24kg)
• roll outs, l/r
• one arm row, l/r (24kg)

WOD - DOC Day

Deck of cards:

H = slider pike ups
D = drop squats x 2
S = swings x 3
C = mountain climbers x 4
A = 11 reps
J = 10 burpees

Took me about 53 minutes, longer than I thought it would.  But it was a good time and the deck wasn't too much of a jerk this time.

WOD - Another Amrap

20 minute AMRAP

• 5 chin ups
• 5 slider hamstring curls
• 5 pike push ups
• 5 bulgarian split squats (left & right)
• 5 slider roll outs

Ok, but too many exercises for an amrap

WOD - More Combos

3 rounds

• 5 pullups, 10 bent over rows, 15 band rows
• 5 short dragon flags, 10 hip raises, 15 leg lifts
• 5 diamond push ups, 10 wide push ups, 15 push ups from knees
• 5 deck squats, 10 jump squats, 15 squats

WOD - Combos

5 rounds, 40/20

• kb jump through with a push up and dip at either end
• med ball squat, reverse lunge left, reverse lunge right
• heel touch left, heel touch right, sit up

WOD - Another Ab Day (11.24.15)

5 rounds, 60/20

• reverse plank
• heel touches
• plank
• crunches

Long day of work and prepping for thanksgiving...so at the end of the day, I threw on the blacklist and did this one.

WOD - Down and Up the Ladder

reps of 12, 9, 6, 3, 6, 9, 12

• chin ups
• deck squats
• decline push ups
• roll outs

chin ups were strict and unbroken on the way down, mostly jumping on the way back up.  Slowed down the push ups on the lower reps.

WOD - Tabata to the Weekend

These separate tabatas:

• two-hand swing (24kg)
• burpees
• mountain climbers
• bench hops

WOD - Some Ab Stuff

5 rounds, 60/20

• reverse plank
• heel touches
• plank
• hip raises

Long day and I didn't feel like doing much.  So turned on the DVR, plopped down in from of the tv and did this.  Better than nothing

WOD - Nonstop Ladder

ladder down from 10 to 1, no rest

• swings (l/r)
• cleans (l/r)
• jerks (l/r)
• snatches (l/r)

Took about 23 minutes.  I typically toss some squats in this one, but my knees are a little sore right now, so I skipped them.  Much easier without squats :)

WOD - Couplets

For each of the following couplets, 5 rounds of 35/15

• slider hamstring curl / seated dips
• med ball alt reverse lunge / band rows
• slider pike up / calf raises (2x24kg)

WOD - Earn Your Rest

Rest only for the amount of the interval that's left after completing the reps

10 rounds:

• 20s to complete 5 chin ups
• 40s to complete 10 (good) push ups
• 60s to complete 15 sit ups

Toward the beginning, was thinking of ways to make it harder.  Near the finish, was just praying it was almost over.

WOD - Strength Ladders

With the following exercises

• squats
• rows
• jerks

Ladder up from 3 to 15 by 3 with 2x16kg.  Then ladder up from 2 to 10 by 2 with 2 x20kg

I wanted to do one more ladder from 1 to 5 with 2x24kg, but my body said no...so I listened.

WOD - Simple AMRAP

15 minute amrap:

• 14 alternating swings
• 7 racked squats (l)
• 7 racked squats (r)
• 14 renegade rows
• 14 reverse goblet lunge

Found this one online.  I liked it. I got 4 rounds with the 20kg,

WOD - Simple One

5 rounds:

• 10 dips
• 10 bench split squat (l)
• 10 bench split squat (r)
• 10 shrugs (2x24kg)
• 10 calf raises (2x24kg)
• 10 med ball sit ups

Kinda meh, but better than nothing on a Friday.  Been doing calf raises at night while watching tv so decided to working them into my routines.  We'll see if they do anything or not.

WOD - Isometrics

5 rounds, each exercise to exhaustion

• pull up holds
• v-sit hold
• push up hold
• squat hold
• wall handstand

WOD - Bodyweight Ladders

Ladder down from 10-1, 20-2, 30-3, 40-4 respectively:

• chin ups
• decline sit ups
• push ups
• squats

Took longer than I expected at about 45 minutes, but worth it

WOD - Cardio Time

5 rounds:

• 60s two-arm swings
• 20s rest
• 50s kettlebell burpees
• 20s rest
• 40s mountain climbers
• 20s rest
• jump squats
• 20s rest

I liked this one.  Got a bit broken the last round, but I made it.

WOD - Boring but Effective

5 rounds, 40/20

• single leg deadlift (L)
• single leg deadlift (R)
• palloff hold (L)
• palloff hold (R)
• bench split squat (L)
• bench split squat (R)

WOD - Longer Strength Day

Grab a light, medium and heavy bell for the following exercises:

• Squats
• Jerks
• One-arm rows
• Bench press

Do 3 rounds of work.  In each round, finish all of the reps of one exercise before moving to the next.  So do all of the squats, then all of the jerks. and so on

1st round:   5 reps heavy, 10 reps medium, 15 reps light
2nd round:  5 reps medium, 10 reps light
3rd round:   5 reps light

WOD - Quick AMRAP

12 minute amrap

• 5 pull ups
• 10 push ups
• 15 drop squats
• 20 russian twists

5 rounds on the dot

WOD - 7x7

7 rounds of 7 reps

• chin ups
• deck squats
• kb sit up (16kg)
• bench pike push up

WOD - Crossfit Angie

This was a "where are they now" kind of workout.  Just wanted to see if made any progress over the past 5 years, or if I regressed since then.

For time, finish all reps before moving on:

• 100 jumping pull ups
• 100 push ups
• 100 sit ups
• 100 squats

I finished this in about 28 minutes - 7 for pull ups, 8 for push ups, 8 for sit ups and 5 for squats.  That's pretty much on par from 2010 (about a minute faster this time).

I'll take it.

WOD - Short Strength Workout

Rounds of jerks, one-arm rows and bench press

• 10 x 24kg
• 15 x 20kg
• 20 x 16kg

Decent, but would be better with fewer reps and multiple cycles I think.

WOD - Cardio Sunday

5 rounds, 30/10

• swings
• bench jump overs
• mountain climbers
• jump squats

pretty rough for me, but it was over quick

WOD - Long Circuit

Just a circuit, 60/30

• decline push ups
• band rows
• reverse lunges
• roll outs
• shrugs

WOD - Strength Day

3 rounds of 6 reps, 2 rounds of 4 reps, 1 round of 2 reps

• press (l/r)
• dragon flag (progression)
• row (l/r)
• racked squat (l/r)
• typewriter push up

WOD - Little Sissy

Decided to go with a modified sissy test for this week's cardio.  Ladder down on swings while laddering up on the squat thrusts.

• 20 - 1:  Two hand swing
• 1 - 20:  Squat thrust

Took about 25 minutes.  Overall, not too bad - wasn't quite the killer I thought it would be, but still a good workout.

WOD - Simple AMRAP

20 minute amrap:

• 5 chin ups
• 10 spiderman push ups
• 15 med ball shredders
• 20 squats

7 rounds, chin ups were broken by one rep in the last round

WOD - Couplets

The following couplets, one couplet at a time - 7 rounds of each,  25/15

• dips / sit ups
• shrugs / hip raises
• goblet press / russian twists

WOD - Quick Bodyweight Ladder

Bodyweight ladders:

a) 10-2 by 2

b) 20-4 by 4

c) 30-6 by 6

• chin ups (a)
• push ups (b)
• sit ups (c0

WOD - Cardio

3 rounds:

• 70 jumping jacks
• 50 swings (20kg)
• 30 mount climbers
• 10 thrusters(2x16kg)

Rest as needed but try to keep the rest between rounds.  Try to go non-stop during the round.

Was going to be 5 rounds, but 3 pretty much did me in.  Hopefully if I keep up with these cardio-centric workouts, they'll get easier.

WOD - Simple Saturday Workout

5 rounds, 60/20

• push ups
• prisoner lunges (all the way down)
• band rows
• flutter kicks

WOD - Strength Day

5 rounds, 2x20kg

• 4 squats
• 6 presses
• 8 rows
• 10 floor press
• 12 med ball sit ups (no kettlebells)

WOD - Cardio

5 rounds, 45/15

• kettlebell burpees
• ball slams
• deck squats
• swings
• jumping jacks

WOD: Bodyweight Day

4 rounds:

• 4 pull ups
• 4 handstand push ups
• 8 roll outs
• 8 hip raises
• 12 seated dips
• 12 push ups
• 16 squats
• 16 mountain climbers

The handstand push ups were pretty shallow, need a little more strength and a little less weight before I can do full reps.

WOD: Catching Up

Worked out a couple times in Vegas

9/21/15

5 rounds:

• 5 deck squats
• 10 decline push ups
• 20 mountain climbers

9/23/15

5 rounds, 40/20:

• super planks
• leg lifts
• reverse/table push up
• jump squats (on the bed)

Note: bed jump squats are a good time

WOD - Static Day

5 rounds, 40/20

• chin up hold
• v-sit
• push up hold
• squat hold
• wall hand stand

30/30 would have been more appropriate for me

WOD - Cardio

4 rounds

• 40 swings
• 30 mountain climbers
• 20 jump squats
• 10 burpees

Rest between rounds, not during rounds

WOD - Single Bell Stuff

3 rounds

• 5 swings (l)
• 10 squats (l)
• 15 jerks (l)
• 30 snatches (l)
• 5 swings (r)
• 10 squats (r)
• 15 jerks (r)
• 30 snatches (r)

WOD - Tabata Fun

8 rounds, 20/10

• chin ups (jumping as needed)
• swings
• push ups
• drop squats
• russian twists

averaged about 6 chin ups, 13 swings, 10 push ups and 10 squats

WOD - Modified DOC

Deck of Cards with modified reps:

H = Squats x 2
D = Sit Ups x 2
S = Pull Ups / 2
C = Dips / 2
J = 15 Burpees
A = 12 reps

So for squats and sit ups, multiply the reps by 2.  For pull ups and dips, divide the reps by 2 (and floor it if an odd number)

This took about 40 minutes and bundling was a real pain in the butt...like always with these workouts.

WOD - Catching Up

Just a couple hotel room workouts on vacation

9/1/15
ladder down from 30 to 5 by 5

• push ups
• squats 
• sit ups

9/3/15

5 rounds, 60/30

• T push up
• squats
• seated band row
• slider pike up

WOD - To Exhaustion

3 rounds, each exercise to exhaustion.  Rest about 5 minutes between rounds

• pull ups
• drop squats
• push ups
• sit ups

Scaled down as I hit the wall for each one....pull ups -> chin ups -> jumping pull ups, drop squats -> squats, push ups -> push ups from knees, sit ups -> kept moving farther from feet.

WOD - Mostly Bodyweight

5 rounds:

• 3 chin ups
• 6 dips
• 9 roll outs
• 12 squats
• 15 push ups
• 18 mahler swings
• 21 mountain climbers

Not sure how long it took, but I liked this one.  Might need to bump it multipliers of 4 next time

WOD - Varying Intervals

5 rounds:

• 15s chin ups
• 15s rest
• 30s slider pike ups
• 30s rest
• 45s super planks
• 45s rest
• 60s swings
• 60s rest

WOD - White Noise

Static work...5 rounds, 35/25

• push up hold
• squat hold
• band row hold
• v-sit

Haven't done one of these in a while.  Some harder than I remember, others easier.  

WOD - Tabata Tuesday

These separate tabatas:

• hanging leg raises
• band rows
• squats
• seated dips
• mahler swings

WOD - Easy AMRAP

20 min amrap:

• 3 chin ups
• 6 dips
• 9 ab hip thrust
• 12 squats

11 rounds, 3 chin ups, 6 dips and 3 hip thrust

WOD - Quick Circuit

5 rounds, 30/20

• chin ups / jumping pull ups
• sit ups
• push ups
• mountain climbers

WOD - Double Bell Complex

5 rounds, 2x20kg:

• swings
• cleans
• presses
• renegade rows
• burpees w/ push up

Took about 20 minutes, most of the rest was to allow for good presses.

WOD - Double the Reps

5 rounds:

• 5 chin ups
• 10 roll outs
• 20 push ups
• 40 swings

chin ups were broken in the 4th and jumping in the 5th.  Push ups were 10/10 after the first.

WOD - 100 Reps

Rounds of 15, 35, 50:

• two arm swing
• band row
• sit up
• push up

Found this rep scheme in the archives and I like it.  Took about 27 minutes.

WOD - Quick One

5 rounds:

• 6 jumping pull ups
• 9 dips
• 12 kettlebell burpees
• 15 med ball shredders

Took a little less than 20 minutes.

WOD - AMRAP

20 min amrap

• 5 jumping pull ups
• 10 push ups
• 20 swings

9 rounds + 5 pullups and 9 push ups

WOD - Simple Sport Stuff

5 rounds:

• 10 jerks, 2x20kg
• 15 snatches, 20kg (r/l)
• 20 shredders

WOD - Some Sport Stuff

• 10 min set of one arm long cycle, switch as often as needed (20kg)
• 10 min set of snatches, switch as often as needed (16kg)
• 5 sets of 5, double kb long cycle (20kg)
• 5 sets of 5, double snatch (16kg)

WOD - Easy Tuesday

5 rounds, 40/20

• mahler swings
• see-saw presses
• double kb wipers

Finished with a tabata couplet - shrugs and russian twists

WOD - On the Minute

3 separate 'on the minute' sets for the exercises below.  Each set consists of doing 1 rep the first min, 2 reps the second, 3 the 3rd and so on.  Keep going until you cannot finish every rep for a given minute.  Feel free to scale back the difficulty of an exercise as time goes on

• chair-assisted pull ups
• russian twists x2 (so back and forth twice is one rep)
• push ups

WOD - 7 of 7

7 rounds,7 reps each

• jumping pull ups
• med ball get-up sit up
• dips
• double kb squats

WOD - Body Weight Stuff

10 rounds, rest as needed

• 5 jumping pull ups
• 10 push ups
• 15 med ball shredders

WOD - Long Intervals (7.17.15)

5 rounds, 60/30

• floor press
• deadlift
• shredders

WOD - 21, 15, 9

5 rounds:

• 21 band rows
• 15 russian twists
• 9 kb burpee (w/ push up)

WOD - Another Ladder

Ladder down from 20 to 2, by 2:

• push ups
• mahler swings
• sit ups

Took me about 25 minutes

WOD - Single Bell Ladders

For each exercise, ladder down from 10-1 (l/r) without putting the bell down.  Rest between exercises as needed.

• swings
• jerks
• snatches

Not a whole lot of work, but definitely wasn't easy.

WOD - Old School AFAP

5 rounds, as fast as possible

• 15 push ups
• 20 sit ups
• 25 band rows
• 30 swings

Took me about 25 minutes, sit ups got depressingly difficult

WOD - Simple Sunday Circuit

5 rounds, 40/20:

• seated dips
• med ball squats
• renegade rows
• leg lifts

WOD - Quick Body Weight One

5 rounds:

• 10 hindu push ups
• 20 band rows
• 30 mountain climbers

WOD - Tabata Tuesay

These 4 separate tabatas, about 1 minute rest between:

• push ups
• jump squats
• band rows
• kb burpees

WOD - Shoulder Attack

20 minute AMRAP

• 4 overhead squats
• 3 dips
• 2 chin ups

Not too hard but does sneak up on you.  I think it was effective.

WOD - Old School Ladder

Ladder 21-15-9-15-21

• jerks (l/r)
• snatches (l/r)
• goblet squat
• swings

Went light (16kg) and took my time

WOD - Backyard Fun

5 rounds 40/20:

• rope slams
• push ups
• alt ropes
• air squats

WOD - Mini Circuits

Stole this one from back in 2010, pretty easy now

 

With one bell:

-30s clean left, 30s clean right for 3 minutes

-1:30 rest

-30s jerk left, 30s jerk right for 3 minutes

-1:30 rest

-30s snatch left, 30s snatch right for 3 minutes

-1:30 minute rest

-30s swing left, 30s swing right for 3 minute

WOD - Easy Circuit

5 rounds, 40/20

• double kb press
• prisoner lunge
• band row
• rollout

WOD - 15 Minute AMRAP

15 min AMRAP

• 7 pushups
• 11 drop squats
• 15 swings

WOD - Simple AMRAP

20 minute amrap

• 15 drop squats
• 10 push ups
• 5 v-sit ups

WOD - Easy One

been doing a lot of walking recently but trying to get back to workouts

3 rounds, 30s work..only rest between rounds

• swings l/r
• cleans l/r
• squats l/r
• presses l/r

WOD - Simple One

5 rounds:

• 15 swings
• 10 goblet press
• 5 goblet squat

Finished with a tabata of sprints

WOD - Ropes and Such (4.26.15)

6 rounds, 30/15

• ropes
• kb press left
• kb press right
• sprints
• kb row left
• kb row right

WOD - Starting Over Again

Took some time off preparing for Harley to show up, so easing back in once again (getting good at this)

5 rounds:

• 15 band rows
• 12 drop squats
• 9 push ups
• 6 sit ups

WOD - Simple Ladder

Ladder down 10-1, only rest as needed

• swings (l/r)
• cleans (l/r)
• goblet squat
• presses (l/r)
• snatches (l/r)

WOD - Rain Break

5 rounds of this complex (outside between rain storms)
With double 24's

• 1 swing
• 2 cleans
• 3 presses
• 4 squats
• 5 push ups
• farmer walk around the yard

WOD - Tiny AMRAPs

3-min AMRAPs, 1 minute rest between

• band rows
• squats
• push ups
• kettlebell burpees

WOD - Circuit Saturday

5 rounds, 40/20

• renegade rows
• kettlebell burpees
• seated dips
• jumping lunges
• rollouts

WOD - Tired Man Walking

In the backyard, 4 rounds:

• inch worm forward/backward (1/4 down and back)
• walking swing forward/backward (1/2 down and back)
• walking lunch forward/backward (3/4 down and back)
• farmer walk around the perimeter

WOD - Catching Up

Getting lazy out here already.  Here are a couple workouts I forgot to post.

3/22/15
8 rounds, 60/45

• battling ropes (switch up each round)
• one arm carry (suitcase, rack, overhead)

3/23/15

20 minute AMRAP

• 15 drop squats
• 11 band rows
• 7 push ups

WOD - Pi Day!

A pi inspired workout...

3 rounds, 14 exercises, 15 reps

• one arm swing (r/l)
• one arm clean (r/l)
• goblet squat
• one arm jerk (r/l)
• one arm snatch (r/l)
• one arm row (r/l)
• one arm floor press (r/l)
• shredders

WOD - Complex Day

5 rounds of this double kb complex

• 10 mahler swings
• 8 squats
• 6 seesaw presses
• 4 double snatches

WOD - Sport'ish Sets

Bolt style - put down bells or switch hands as needed.

• 10 min double jerk
• 10 min rest
• 10 min snatch

WOD - Couple Ladders

The following rep/ladder schemes for the exercises below.  Complete all ladders for one weight before moving to the next.

16kg:  15, 10, 5
20 kg:  10, 5
24 kg:  5

• double kb squat
• one arm row (l/r)
• double kb jerks

WOD - Body Weight AMRAP

20 Minute AMRAP

• 10 drop squats
• 10 push ups
• 10 leg lifts
• 10 jumping pull ups

WOD - Saturday Circuit

Good times this morning...4 rounds, 60/30

• kettlebell burpees
• band rows
• ball slams
• roll outs
• floor press

WOD - Quick One

3 rounds, alternating hands after each exercise

• 11 swings (r/l)
• 8 snatches (r/l)
• 5 overhead squats (r/l)
• 2 sots presses (r/l)

WOD - Triplets (2.17.15)

The following circuits, 30/15

Circuit 1

• drop squats
• windmills (right)
• windmills (left

Circuit 2

• jumping lunges
• side plank (right)
• side plank (left)

Circuit 3

• jump squats
• pallof press (right)
• pallof press (left)

Back At It

After a few years at the gym, I'm back to mostly doing my own programming at home.  So I thought I'd start this blog again.  I don't plan to go into as much detail as before, but more or less just want to keep track of the workouts themselves.

As for the other "new" goals I had last year.  I didn't stick to the flexibility one, but still have plenty of time for that.

But I was able to hit the pistol, using a counterweight on my left leg.  My right ankle wasn't strong enough but got close a couple times.  I think I'll continue to work on that as well - mostly from a mobility / strength perspective.