CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Jerk
15-12-9 Reps For Time:
– Push Press (115#/75#)
– Toes to Bar
Category: CrossFit
CrossFit WOD
Good Front Rack and Squat Depth
1. 2RM – 15:00
– TnG Hang Squat Clean
-or-
2. 2RM – 15:00
– TnG Power Clean
Finisher
Six Rounds For Time:
– 3 Power Clean (135#/95#)
– 3 Front Squat
– 3 Push Press
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Pushups
– 1:00 Situps
– 1:00 Lunges
– 1:00 Ring Rows
– 1:00 Squat Thrusts
CrossFit WOD
Deadlift > 1.5/1.25 x BW
1. EMOM – 20:00
– Odd: 1.1.1.1 Power Clean @ 70-75%
– Even: Max Strict Pullups
-or-
2. EMOM – 20:00
– Odd: Max Strict Pullups
– Even: 3 Hang Power Clean
CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
We will have normal hours and class times.
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 5 Front Squats @ 70-75% of 1RM
Five Rounds w/ 2:00 Rest
– 5 Push Press @ 70-75% of 1RM
– 10 Box Jumps
– 15 Heavy OH KB Swings
CrossFit WOD
Good OH Position in OH Squat
1. 1RM – 15:00
– Hang Squat Snatch
-or-
2. 1RM – 15:00
– Power Snatch
Ten Rounds w/ 1:00 Rest
– 5 Clean, Catch, Squat
– 5 Pullups
– 5 Burpees
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#)
CrossFit WOD
AMRAP – 20:00
– 3 Power Clean (155#/105#)
– 6 Pullups
– 9 Box Jumps w/ Step Down (24″/20″)
CrossFit WOD
Ladder – 10:00
– Burpee
– KB Swing
5:00 Rest
Ladder – 10:00
– Burpee
– KB Swing