CrossFit WOD
10,9,8,7,6,5,4,3,2,1:
– Ring Dips
– Deadlift (60% 1RM)
– Box Jumps (24″/20″)
Month: August 2012
CrossFit WOD
Tabata Mix (20/10):
– 8 x Squats
– 8 x Pushups
– 8 x Situps
– 8 x Pullups
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold efforts within 3-5 seconds.
CrossFit WOD
Partner Run 6k
15 Rounds for Time (RFT):
– 400m Run
– 10 Burpees
– Tag
CrossFit WOD
Overhead Squat
5-5-5-5-5 (3:00 Rest)
AMRAP – 5:00
– Mixed Grip Pullups (change grip every set)
3:00 Total
– Plank Hold
Endurance WOD
Four Rounds:
– 400m Run/500m Row
– 1:30 Rest
Hold splits within 2-3 seconds.
CrossFit WOD
21,18,15,12,9,6 RFT:
– Hand Release Pushups
– KB Swings (24kg/16kg)
CrossFit WOD
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
– 8 Thrusters (155/105#)
– 6 Rope Climbs (15 ft. ascent)
– 11 Box Jumps (30/24″)
Endurance WOD
Time Trial
– 10 Mile Run/8k Meter Row
CrossFit WOD
Five Rounds:
– 5 Thick Bar Deadlifts (275#/155#)
– 10 Burpees
CrossFit WOD
EMOM
Five Rounds:
– 5 Power Cleans
then
Five Rounds
– 5 Push Press
then
Five Rounds
– 20 Double Unders
Endurance WOD
Ten Rounds
– 200m Run/250m Row
– 1:30
*Hold splits within 2-3 seconds.