CrossFit WOD
Three Rounds every 3:00
– 200m Run
1:00 Rest
Three Rounds
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Burpees
– 1:00 Rest
1:00 Rest
Three Rounds every 2:00
– 200m Run
Category: CrossFit
CrossFit WOD
1RM – 12:00
– Deadlift
For Time w/ Partner
– 60 Calories Rower
– 40 Step Down Box Jumps (24″/20″)
– 60 KB Swings (24kg/16kg)
– 40 Ball Slams (30#/20#)
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
3RM – 10:00
– 3 Standing Press
For time:
– 50 Double Unders
– 10 Burpees
– 40 Double Unders
– 10 Burpees
– 30 Double Unders
– 10 Burpees
– 20 Double Unders
– 10 Burpees
– 10 Double Unders
– 10 Burpees
CrossFit WOD
1RM – 8:00
– Power Clean
*Warmup to 50% 1RM before starting the clock.
AMRAP – 8:00
– Power Clean @ 90% or 1RM
Important Announcement: Due to impending inclement weather The Boneyard will be closed this evening (Tuesday). As of now, we will have morning classes on Wednesday. Check Wednesday’s website post for an update right before heading to the gym in the morning.
CrossFit WOD
Skill – 10:00
– Rope Climb
Five Round w/ 2:0 Rest
– 8 Rear Foot Elevated Split Squat @ 3010
– Max Hold Side Plank (both sides)
*Build to heaviest set on split squat.
Three Rounds w/ 3:00 Rest:
– 1:00 Rower for Calories
CrossFit WOD
1RM – 10:00
– Weighted Dip
-or-
1RM – 10:00
– Weighted Pullup
-then-
Sorensen Test
Finisher:
21-18-15-12-9 Reps For time:
– KB Swings (24kg/16kg)
– Pushups
CrossFit WOD
AMRAP – 20:00
– 20 Thrusters (135#/95#)
– 20 Pullups
– 20 Burpees
CrossFit WOD
Five Rounds w/ 1:30 Rest
– 4 Back Squat @ 30X1
– 8 Dead Bugs (each leg)
Five Rounds w/ 1:30 Rest
– 6 Rear Leg Elevated Split Squat
– 10 Ring Rows
CrossFit WOD
Four Rounds For Time:
– 15 Deadlifts – (185#/135#)
– 15 Ring Dips
– 15 Situps