CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Burpees
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Double Unders
Category: CrossFit
CrossFit WOD
A. EMOM – 6:00
– 3 Front Squats at @ 20X1
*50-60% 1RM. Clean from Floor
B. EMOM – 12:00
– Odd: 10 Russian KB Swings (32kg/24kg)
– Even: 5 HSPU
C. Three Rounds For Time:
– 25 Wall Ball (20# @ 10’/14# @ 9′)
– 1 Lap Bear Crawl
*Start a your wall ball station, crawl to one wall, crawl to the opposite wall, and back to your station. Start and stop at the pullup rig.
CrossFit WOD
“Nancy”
Five Rounds For Time:
– 400m Run
– 15 OH Squats (95#/65#)
CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerk (135#/95#)
CrossFit WOD
1RM – 15:00
– Front Squat
1RM – 15:00
– Press
1RM – 15:00
– Deadlift
CrossFit WOD
“Cindy”
AMRAP – 20:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
CrossFit WOD
Open WOD 14.5
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Burpee
-or-
21-18-15-12-9-6-3 For Time:
– KB Swing (32kg/20kg)
– Burpee
CrossFit WOD
3RM – 12:00
– Deadlift
Ladder – 8:00
– 1, 2, 3… Power Clean (135#/95#)
– 1, 2, 3… Pullup
CrossFit WOD
Skill – 10:00
– Bar Muscle Up
Four Rounds:
– :45 Lunge/:15 Rest
– :45 Left Plank/:15 Rest
– :45 Right Plank/:15 Rest
– :45 Double Under/:15 Rest
– :45 Mountain Climber/:15 Rest
CrossFit WOD
EMOM – 20:00
– Odd: 12 Wall Ball
– Even: 6 Ring Dip