Dropped into a gym in Arlington, VA near our hotel. Hit the gym's 'strongman' class at 0800 and then jumped directly into the 0930 crossfit class. Overall got a decent/different workout of this... nothing too crazy, but some good activity.
A.
Bench Press
20-15-10
Rest 2-3 Minutes between sets
*Use same weights across sets
-Went with 155#... only got 18-11-10 for reps though... have never done this rep scheme and it was surprisingly tough.
B.
'Strongman Gone Bad'
3 Rounds, 1 Minute at Each Station (18 minute clock):
Wall-Balls (30/20#)
Overhand Axle-Bar Dead-lift (125#)
Yoke Carry (175#) 100' Total (not for max reps, just complete 100' with this minute)
Viper Press w/ Log-Bar (65#)
Tire Flips (500#)
Rest 1 Minute
-Complete ... don't remember my exact reps, just went as hard possible and got a pretty solid conditioning workout in. Had never done a viper press before, so that was a cool new thing to give a try.
C.
Strict Press
5-5-3-2-1-1-1
Rest as needed
-135#, 145#, 155#, 165#, 175#, 175#, 185#(fail) ... 175# went up very easily, but 185# really stopped me in my tracks.
D.
For time:
30-20-10
Plate-to-Overhead (45/25# plate)**plate much be flat on ground, with fingers off plate between each rep
Box Jump Overs (24/20")*no touching top of box, must jump entirely over the box
Burpee Pull-ups
-13:23 ... fun/short/different WOD, not too taxing.
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