Thursday 7.29.10

The Farmers Walk is all about picking up something heavy and then walking with it. Sounds so simple, right?

3x 50-yard walks going up in weight each set.

7 Rounds for Time of:
-7 Deadlifts (225/155)
-7 Hand Release Push Ups

WOD Tips:
For the SWOD, warm up with a few walks at light weights. Then challenge yourself by going as heavy as possible for 50 yards. Try to increase the weight for three sets of 50 yard walks once the weight gets heavy.

For the metcon, pick your deadlift weight based on how you are feeling. If your legs are beat up from this week, go lighter and really work hard on perfect technique. If you're feeling good, load the barbell and go for it. For the push ups, these are hand release push ups, meaning you lower yourself to the ground, and then lift your hands off of the ground before pushing yourself back up. These were featured in the CrossFit Games this year, and will force you to do them with a full range of motion. If these are too tough, elevate your hands on plates or a box. If they are too easy, elevate your feet on a box or plates.

Post your weights for the walks and your times (and modifications) for the metcon in the comments section! bc


  1. Farmer Walk 50 yrd 115#

    Deadlift / 20" Box Pusshup
    7x145lb * 7 for time 10:15

  2. SWOD: 65lb farmer's walk

    Metcon: 7 rounds in 11:32 of
    7 deadlifts- 85 lbs
    7 modified hand release push ups

  3. Framers walk (nice 0ne) 65lbs
    7 rounds 11:06
    deadlifts - 85lbs then 55lbs
    7 handrelease pushups

  4. farmers walk 3x50 yrds @ 85lbs

    7 rounds for time
    7 deadlifts @ 125
    7 hand release push ups
    = 9:17

  5. Farmer Walks -3x50 135 lbs (each side)
    METCON: 7 rounds - 18:24
    7 Deadlifts @ 225lbs
    7 Hand Release push ups

  6. CCFB
    Bench 5x135, 5x155, 3x170, 3x175, 1x180, then muscle failure for the next 3 1 rep sets.
    Strict Pull Ups 3 x 3

    Metcon: 18:45
    Complete 8 rounds for time of:

    7 Squats @ 65% of 1 RM = 185 for box squats
    8 Standing Broad Jumps

    My legs are smoked!!!

  7. SWOD: Bench 225x5, 245x5, 265x3, 285x3, 305x1, 315x1, 325 fail.
    Strict Pull Ups x 12,10,8

    DWOD: Complete 8 rounds for time of:
    7 Squats @ 65% of 1 RM = 250 for box squats
    8 Standing Broad Jumps 6 ft.

  8. CFFB WOD...

    Bench Press
    45x5, 135x5, 225x5, 275x3, 315x3 (PR), 325x1, 335x1, 345x1

    Strict Pull Ups: 10, 7, 8

    Box Squat up to 315 x 2

    Ran out of time for the metcon.

  9. SWOD: 80# + bar on each side
    METCON: hurt back

  10. 80 + bar
    Metcon: 10:15 w/ 225

    "Finally got my wife to come out for a WOD, she says shes already sore.

  11. SwOD:80+ the bar ? each hand
    METCON:as rx'd...11:58
    BC and CC..are kidding me 49/ 225Lb. dead lifts!! Thanks to Bob and Nicole for not a hint of doubt that I could do it. Murphy had her game face on tonight ..nice work!!

  12. SWOD: 120 + bar each hand

    METCON: 6:23 Rx'd

    Really enjoyed my first day at "The Compound". Can't wait to keep coming back!

  13. Swod: 55 lbs with my husbands "power blocks".
    Metcon: 12:03 Rx'd.

    Bummer I couldn't make it in. I don't like working out alone in my garage. But if I can't make it in, I'm at least fotunate to be able to do some stuff at home. I still hear the coaches telling me to watch my no rounded back tonight on my deadlifts and no bent arms!

  14. SWOD> 120# + bar
    METCON> 7:17 RX'D

  15. SWOD: 53 lb kettle bell farmers walk
    Metcon: 11:29
    155 lbs for 5.5 rounds and 135 lbs for 1.5 rounds

    love, love the hot crossfit dude in pink shorts!! good job Brad!

  16. SWOD: 62lb kettle bell farmers walk
    Metcon: 17:?
    155 lbs for 4 rounds and 145 for 3 rounds.