CrossFit WOD
Deadlift
– 5 x 5 @ 65%
Five Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Mobility WOD
Month: February 2012
CrossFit WOD
AMRAP – 15 Minutes:
– 10 Hand Release Pushups
– 10 Toes To Bar
– 200m Run
CrossFit WOD
15 to 5, 5 to 15:
– Push Press (75#/55#)
– Box Jumps (24″/20″)
Endurance WOD
Four to Six Rounds:
– 800m Run
– 2 Minute Recovery
CrossFit WOD
Jerk
1-1-1-1-1-1-1
For Time:
– Row 1k
– Run 800m
Mobility WOD
CrossFit WOD
“Chief”
Five Rounds – 3 Minute AMRAP:
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
One minute recovery.
Endurance WOD
Eight to Twelve Rounds:
– 100m Run
– 1 Minute Recovery
*Hold within 2 to 3 seconds. Foul: 50 burpees
CrossFit WOD
Front Squat
1-1-1-1-1-1-1
AMRAP – 6 Minutes:
– 10 KB Swing
– 6 Burpees
CrossFit WOD
“Barbara”
Five Rounds:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3 Minutes Rest
CrossFit WOD
Press
5 x 3 @ 75%
Four Rounds:
– 30 Double Unders
– 15 Wall Ball Shots, 20 pounds
– 3 Rope Climbs
Endurance WOD
Eight to Twelve Rounds:
– 30 Seconds Run
– 90 Seconds Rest
CrossFit WOD
Ten Rounds for Time:
– 15 Deadlifts (135#/95#)
– 15 Pushups
Mobility WOD
CrossFit WOD
Power Clean
5 x 3 @ 75%
Five Rounds
– 10 Overhead Squat (95#/65#)
– 10 Knees to Elbows
Endurance WOD
Three to Five Rounds:
– 1200m time trials
– recover 2x as long as it takes to complete distance
Mobility