Saturday, October 21, 2017

“LP 450”

  • The "LP 450" workout was submitted and created by coach Lindsey Walker of Hotshot CrossFit (Bridgeport, Texas) on August 23, 2017.

    Lindsey and her workout partner Paola (hence the "LP") collaboratively design WODs "to challenge their physical and mental capabilities," and after doing this one decided they had to share it with their gym mates - and WODwell.

    This chipper style workout has 450 total reps.

    “LP 450” 

    For Time
    100 Double-Unders
    10 Chest-to-Bars
    20 Toes-to-Bars
    30 Deadlifts (155/105 lbs)
    40 Push-Ups
    50 AbMat Sit-Ups
    40 Burpees
    30 Box Jumps
    20 Push Press (155/105 lbs)
    10 Power Cleans (155/105 lbs)
    100 Double-Unders

    This WOD was all about the PP.  Everything else was just keep moving. 

Friday, October 20, 2017

Row and I Heard You Needed More Grip Work Wod

40min freestyle row, dealer's choice.

Followed by
I Heard You Needed More Grip Work (Time)
For Time:
Power Snatch 95/65
Deadlifts 95/65
Toes 2 Bar

total time - 9:00

Started a minute after the class started as I was still setting my bar up after finishing the row.

Thursday, October 19, 2017


Really dragging after a late flight and little sleep.

Life) Watts (REPS)
A) 8min Row For:
Avg Watts
B) 6min Row For:
Avg Watts
C) 4min Row For:
Avg Watts

Rd 1 - 262
rd2 - 249
rd3 - 288

Tuesday, October 17, 2017

Strict Time Cap (Time)

Strict Time Cap (Time)
B) 1-2-3-4-5-6…-12
+1- Deadlift 225/155
+1- C2B
(STRICT 10min cap)
Partnered with Anthony.  I thought he moved through the WOD strongly.   When it was my turn I wanted to take a measured approach.  Got out of the gate strong and really didnt slow until round 10.  I still felt i was on track even into the round of 12.  I just took too long on the Deadlifts.  My goal was to be off at the 9:30 mark.   I got off after 9:40.  Still felt I had a chance but fell 3 reps short. 
11 rounds plus 21 reps

Monday, October 16, 2017

Row Series II - Event 1 Drop the Hammer

Our original plan was to do 4 rounds of  750m, 1250m 750 and 1250 followed by 4 minutes of rest.  Then Row Series posted the wod and we said might as well do it straight away. 

Complete 4 rounds of : 
Row 1,000m Rest 4 minutes

Scores are:
A) Time for fastest 1,000m
B) Total time

a. 3:24.8
b. 14:09.2

Sunday, October 15, 2017

Rowing DT

Rowing DT 

5 Rounds 

1 Round “DT”
12 Deadlifts
 9 Hang Power Cleans
 6 Push Jerk (155/105)
1000m Row


Saturday, October 14, 2017

Row plus

30 minute AMRAP of

100m row....Increasing by 100m every round
5 Push-ups
10 Kettlebell Swings
15 Squats
20 Situps

8 Rounds plus 405m

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