CrossFit WOD
EMOM – 6:00
– 3 Clean Pulls
EMOM – 6:00
– 2 Hang Squat Cleans
EMOM – 6:00
– 1 Squat Clean
Category: CrossFit
CrossFit WOD
AMRAP – 15:00
– 5 Ring Dips
– :25 Left Plank Hold
– :25 Right Plank Hold
Endurance WOD
Ten to Twelve Rounds:
– :30 Run/Row
– :30 Rest
CrossFit WOD
Six Rounds:
– 400m Run
– 25 Situps
CrossFit WOD
EMOM – 8:00
– 5 HSPU
Five Rounds
– :30 Pullups
– :30 Rest
– :30 Wall Balls
– :30 Rest
Endurance WOD
Run/Row
– 5:00 on
– 2:00 off
– 6:00 on
– 2:30 off
– 7:00 on
CrossFit WOD
Deadlift w/ 2:00 Rest
3-2-2-1-1-1-1
AMRAP – 10:00
– 10 Russian KB Swings
– 30 Double Unders
CrossFit WOD
For Time:
– 50 Calories on Rower
– 50 Wall Balls (20#/14#)
– 25 Knees to Elbows
– 50 Hand Release Pushups
– 50 OH Lunges Total (45#/25#)
CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest
Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.
Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest
CrossFit WOD
AMRAP – 12:00
– 12 Power Cleans (95#/65#)
– 12 Burpees
CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest
Plank Hold – 10:00
– Accumulate 7:00
Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on
CrossFit WOD
For Time w/ Partner:
– 800m Run (45#/35#)
– 80 Push Press (45#/35#)
– 80 OH Squat (45#/35#)
– 800m Run (45#/35)
– 80 Pushups
– 80 Air Squats