CrossFit WOD
A. Four Rounds w/ 2:00 Rest
– 4 Back Squat @ 30X1
– 3.2.1 Weighted Pullups
*Rest :20 seconds between pullup reps.
B. Three Rounds w/ 2:00 Rest
– 1 CGBP @ 30X1
*Try to max out.
C. For Time:
15-12-9 Reps For Time:
– Wall Ball
– Pullup
– Burpee
CrossFit WOD
AMRAP – 12:00 w/ Partner
– Wall Ball (20#/14# @ 10’/9′)
– Rower for Calories
*Partners can switch stations whenever they want.
CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)
CrossFit WOD
A. EMOM – 6:00
– 3 Front Squats at @ 20X1
*50-60% 1RM. Clean from Floor
B. EMOM – 12:00
– Odd: 10 Russian KB Swings (32kg/24kg)
– Even: 5 HSPU
C. Three Rounds For Time:
– 25 Wall Ball (20# @ 10’/14# @ 9′)
– 1 Lap Bear Crawl
*Start a your wall ball station, crawl to one wall, crawl to the opposite wall, and back to your station. Start and stop at the pullup rig.
CrossFit WOD
EMOM – 20:00
– Odd: 12 Wall Ball
– Even: 6 Ring Dip
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
Three Rounds:
– 1:00 Wall Ball
– 1:00 Pushups
– 1:00 Squat Thrusts
– 1:00 Jump Rope
– 1:00 Rest
Word of the Month
aer·o·bic adjective \er-ˈō-bik\
– strengthening the heart and lungs by making them work hard for several minutes or more
CrossFit WOD
1RM – 12:00
– Front Squat
1RM – 10:00
– Push Press
For Total Reps:
– 1:00 Wall Ball
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Ring Dips
CrossFit WOD
3RM – 15:00
– OH Squat
3RM – 10:00
– Strict Press
For Time:
– 100 Wall Balls (20#/14# @ 10’/9′)
CrossFit WOD
Two Rounds w/ 2:00 Rest
AMRAP – 5:00
– 5 Deadlifts (135#/95#)
– 5 Squat Thrusts
– 10 Wall Ball (20#/14# @ 10’/9′)
2:00 Rest
AMRAP – 5:00
– 5 Wall Ball (20#/14# @ 10’/9′)
– 5 Pushups
– 10 Deadlift (135#/95#)