CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 20 OH Lunges (45#/25#)
– 10 Pullups
– 10 Toes to Bar
– 20 Box Jumps (24″/20″)
– 40 Double Unders
*Total lunges. Step down on box jump.
Category: CrossFit
CrossFit WOD
Three Rounds w/ 10:00 Rest:
– 200m Run
– 15 KB Swings (32kg/24kg)
– 25 Burpees
– 15 KB Swings (32kg/24kg)
– 200m Run
CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)
CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups
Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups
Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run
CrossFit WOD
Five Rounds:
– 8 KB Snatches Right Unbroken
– 8 KB Snatches Left Unbrokn
– 8 Tactical Lunges
– 8 KB Rows Right
– 8 KB Rows Left
– 8 Ring Dips
CrossFit WOD
1RM – 15:00
– Back Squat
– Weighted Pullup
*Alternate between squat and pullup during the time period working up to your heavy single in both movements.
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
CrossFit WOD
For Time:
– 500m Row
– 1:00 Rest
– 400m Run
– 20 Knees to Elbows
– 40 Thrusters (45#/35#)
– 60 KB Swings (24kg/16kg)
– 400m Run
CrossFit WOD
Four Rounds:
– 10 KB Cleans Left
– :30 Rest
– 10 KB Cleans Right
– :30 Rest
Four Rounds:
– Max Ring Pushups
– :30 Rest
Four Rounds:
– 10 KB Snatches Left
– :30 Rest
– 10 KB Snatches Right
– :30 Rest
Four Rounds:
– 20 Hollow Rocks
– :30 Rest
CrossFit WOD
Three Rounds For Time:
– 10 C2B Pullups
– 15 Push Presses (95#/65#)
– 20 BB Lunges (95#/65#)
*Barbell on your back for lunges, 20 total.
For Time:
– 4:00 Front Plank on Rings
– 1k Run
*Accumulate 4:00. Resting does not count towards 4:00.