CrossFit WOD
AMRAP – 12:00
– Max Strict Pullups
– 4 Deadlifts (60% of 1RM)
– 12 Air Squats
Category: CrossFit
CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest
Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.
Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off
CrossFit WOD
Tabata
– Situps x 8
– Lunges x 8
– Mountain Climbers x 8
3:00 Rest
AMRAP 3:00
– Double Unders
CrossFit WOD
Strict Press
– 10:00 to find 1RM
Front Squat
– 10:00 to find 1RM
7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Some inspiration/motivation for this WOD.
CrossFit WOD
Four Rounds
– 1.1.1.1 Snatch Grip Deadlifts
– 8 Burpee Pullups
– 3:00 Rest
Turkish Getups
– 30 Reps Total
CrossFit WOD
For Time:
– 50 Calories on Rower
– 1:00 Rest
– 50 Wall Balls (20#/14#)
– 1:00 Rest
– 25 Knees to Elbows
– 1:00 Rest
– 50 Hand Release Pushups
– 1:00 Rest
– 50 OH Lunges Total (45#/25#)
Endurance WOD
Three Rounds
– Run 1 Mile/Row 1,500m
– 2:00 Rest
*Hold splits 2 to 3 seconds.
CrossFit WOD
Five Rounds
– 5 Push Presses (Max Weight)
– 2:00 Rest
Five Rounds
– 3 Hang Squat Cleans (TnG)
– 2:00 Rest
CrossFit WOD
For Time w/ 500m Row Buy-in
Ten Rounds
– 10 Russian KB Swings (24kg/16kg)
– 10 Box Jumps (20″/16″)
– 10 Situps
Endurance WOD
Run
Eight Rounds
– 300m Run
– 2:00 Rest
*Hold splits 2 to 3 seconds.
Row
Six Rounds
– 500m Row
– 2:00 Rest
*Hold splits 2 to 3 seconds.
CrossFit WOD
Overhead Squat w/ 3:00 Rest
3-2-2-1-1-1
Ladder – 8:00
– Pullups
– 5x Double Unders