CrossFit WOD
10:00
– Build to 1RM Strict Press
AMRAP – 10:00
– 5 Pullups
– 10 Situps
– 10 Lunges (each leg)
Endurance WOD
Time Trial
– 5k Run/Row @ 10k Pace
Category: CrossFit
CrossFit WOD
10:00
– Build to 1RM Squat Clean
10 to 1:
– Overhead Squats
– Ring Dips
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 8 Single KB Snatch (each arm)
– 8 Box Jumps (30″/24″)
Five Rounds
– Max Ring Rows
– 8 Single KB Clean (each arm)
– 8 Burpee Box Jumps (30″/24″)
Endurance WOD
Two to Four Rounds:
– 800m Run/Row
– 5:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Five Rounds
– 1.1.1.1 Back Squat
– 2:00 Rest
*Ten second pause between each of the four reps.
AMRAP – 10:00
– Double Unders
*EMOM: 10 Air Squats
CrossFit WOD
Ten Rounds
– 5 Hang Power Clean
– 15 KB Swings
– 1:00 Rest
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
Mobility WOD
CrossFit WOD
EMOM – 10:00
– 2 Clean and Jerks
EMOM – 10:00
– 20 Russian KB Swings
Endurance WOD
Time Trial
– 10k Run/Row
CrossFit WOD
Five Rounds:
– Max Strict Pullups @ 31X1
– 2:00 Rest
For Time:
– 100 Burpees
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
“Elizabeth”
21-15-9 RFT:
– Squat Cleans (135#/95#)
– Ring Dips
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.