Dennis WODS 2.0

Category: Team WOD

  • 101225

    Argus Athletics Fitness Challenge. Doubles with Jason

    400m run (together)
    50 Burpee toss overs
    100 Squats. Holding 10KG plate
    1000m Row. Partner holding 10KG plate overhead
    100 Ring Rows. Partner holding elbow plank
    50 Deadlifts @40KG
    400m Run (together)

    *All shared except Run which is done together

    17:07
    First Place

  • 100825

    2R
    8cal Row
    8 BW Reverse Lunges
    6 Inchworm Push Up
    6 Burpee Broad Jump

    20m Sled Push 50kg
    20m Sled Push 100kg
    4x10m Fast Shuttle Run (accelerate)

    Strength:
    3R
    15m Sled Push @150KG
    12 DB Thruster @12.5KG
    3min Rest

    Partner WOD with Dee-Lyn
    1k Run
    1k Ski
    50m Sled Push 125KG
    40m Burpee Broad Jump (just me)
    1k Row
    200m Farmers Carry 24KG KB
    100m Sandbag lunges 20KG
    100 Wallball

    38:56 for the partner WOD

    Not recovered from marathon yet. Could do alot faster.

  • 092825

    Team workout
    7 Rounds of:
    a. Ski for meters
    b. Burpee + Wall ball ladder (1+1,2+2, etc)
    c. 40KG Barbell Hang to overhead + Push Ups Ladder (1+1,2+2, etc)
    d. 40KG Barbell Deadlift to Hang Power Clean Ladder (1+1,2+2, etc)
    e. Rest

    Round 1 – 60s per movement
    Round 2 – 70s per movement
    Round 3 – 80s per movement
    Round 4 – 90s per movement
    Round 5 – 80s per movement
    Round 6 – 70s per movement
    Round 7 – 60s per movement

    BuiltWithDennis TeamWorkout

  • 091625

    Hyrox Sukaneka at Crossfit Pahlawan

    Tag team with Dee-Lyn And Jason Tan

    4mins of Row (3 Machines)

    60s Rest

    4mins of 5m Lunges @10kg

    60s Rest

    4mins of Ski Erg (2 machines)

    60s Rest

    4mins of Wall bali 14 lbs / 8 lbs

    60s Rest

    4mins of 10m Farmers Carry @ 16kg

  • 083125

    AM:

    90m Run (Stopped after 51mins)
    6.92KM | 7:29/km | 117BPM | 170SPM

    PM:

    Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun)

    A. 250m Ski
    B. 250m Row
    C. 10× Medball Situps @ 3/4kg
    D. 15× KTB swing @ 24kg
    E. 10× Medball Situps @ 3/4kg
    F. 10× Squat Throw @ 3/4kg
    G. 15× PushPress @ 10kg
    H. 10× Squat Throw @ 4kg

    Capped at 50mins

  • 081025

    AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM

    PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser

    12k Ski (60min time cap)

    A. 250m ski
    B. 8 Russian Swings @24kg
    C. 8 Push Press @10KG DBs

    B+C = 8 Partner Sit Up Passes

    1:00:26 vs 1:00:18
    Difference of 8 seconds between 2 teams

  • 061525

    AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM


    PM:
    In teams of 2, E2MOM (YGIG format) with Michael

    6 Rounds of:
    A. 2min – Ski (20-30 cals)
    B. 2min – Burpee Plate Hops 20Reps
    C. 2min – Row (20-30 cals)
    D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KG

    Once finish
    Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.

  • 060825

    20m EMOM of:
    60s 8 Goblet reverse lunges @25KG
    60s 25 Suitcase March @25KG

    5R of:
    2min On: 2min Off
    25 Cals on the Machines (Bike, Row, Row, Ski Ski)
    Remainder Time Shoulder To Overhead @30KG Barbell

  • 060125

    4R EMOM (60s on, 60s off)
    60s Deadball throw 15kg (5-10 reps)
    60s Farmer’s carry 24kg (2R), 16kg (2R)
    60s Mountain climber (30-60 reps)

    4 min rest

    4R EMOM (60s on, 60s off)
    60s Sled Pull 100kg (20m+)
    60s 5 Squat + 5m lunges (2R+)
    60s Ski (5-15 cals)

  • 051825

    Team Workout (A,B,C,A,B,C)
    6Rounds 6mins per station, 30s Off

    A. 20m Walking Lunges
    20m Farmers Carry

    B. 250-300m Ski
    15-20 Goblet Squat 20KG

    C. 250-300m Row
    15-20 Ball Slam 10KG