CrossFit WOD
Push Press
3-2-1-3-2-1
10 to 5 Reps for Time:
– Push Presses (60-65% of 1 Rep)
– C2B Pullups
Endurance WOD
Run/Row
– 6:00 of 100m sprints on 0:30
– 3:00 Rest
– 4:00 of 100m sprints on 0:30
– 2:00 Rest
– 2:00 of 100m sprints on 0:30
CrossFit WOD
Partner WOD (split the work)
– 100 Lunges (total)
– 100 KB SDLHPs
– 100 V-Ups
– 100 Box Jumps (24″/20″)
CrossFit WOD
Five Rounds:
– 10 KB Swing (32kg/20kg)
– 400m Run
– 3:00 Active Rest
CrossFit WOD
Front Squat w/ 3:00 Rest
5-4-3-2-1
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Five Rounds:
– 400m Run/500m Row
– 1:00 Rest
*Run/Row 2 to 3 seconds faster than last week.
CrossFit WOD
10-8-6-4-2 Reps of:
– Standing Press @ 12X2
– Strict Pullups @ 21X1
– 2:00 Rest
Plank Holds
– Accumulate 6:00
CrossFit WOD
Seven Rounds:
– 5 Hang Power Cleans
– 7 Ring Dips
– 9 Box Jumps
– 2:00 Rest
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Run/Row 2-3 seconds faster than last week.
CrossFit WOD
50-40-30-20-10 Reps for Time:
– Double Unders
– Situps
– Lunges (total)
Scaling Options: Leave out round of 50 reps. Perform three singles for each double under.
CrossFit WOD
Four Rounds w/ 3:00
– 5 Clean Grip Deadlift TnG
– 150′ Farmers Walk
Note: Form over load on deadlift.
AMRAP – 12:00:
– 10 KB Swings
– 10 Roll to Candle Sticks
Candle Stick
CrossFit WOD
Two Rounds w/ 4:00 Rest
AMRAP 8:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Time Trial
– 800m Run/1,000m Row
5:00 Rest
Two Rounds @ 75% of Time Trial:
– 800m Run/1,000m Row
– 2:00 Rest
CrossFit WOD
For Time:
– 5k Run