CrossFit WOD
Thick Bar Deadlift
1-1-1-1-1 (Double Overhand Grip)
For Time:
– 10-8-6-4-2 Thick Bar Deadlifts (205#/135#)
– 10 Pulls on Rower
*Record total time and total meters.
Category: CrossFit
CrossFit WOD
Press\Push Press
Three Rounds
– 3 Presses
– 3 Push Presses
*Same bar/weight no rest between movements. Increase weight.
Tabatas
– Situps
– Air Squats
– Pullups
Endurance WOD
Run
Eight Rounds:
– 200m Run
Hold all splits within 2 to 3 seconds, rest 2:00
Row
Eight Rounds:
– 250m TT
– 4:00 Rest
CrossFit WOD
Front Squat
1-1-1-1-1
AMRAP – 5:00
– 5 Burpees
– 7 Pushups
– 9 Box Jumps
CrossFit WOD
For Time:
– 1000m Row
– 100 Double Unders
– 1 Mile Run
Endurance WOD
Run/Row:
Ten Rounds:
– 30 Seconds Max Effort Hill Sprints “At Speed”
– 2:00 Recovery
*Damper setting athlete’s choice.
CrossFit WOD
Deadlift
2-2-2-2-2-2
Four Rounds
– 45 seconds of Burpees
– 45 seconds of Situps
– 60 seconds of Rest
CrossFit WOD
21-15-9:
– Overhead Squat (95#/65#)
– Pullups
– 200m Run
– 1:00 Rest
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Recovery
Hold 3 to 5 seconds.
CrossFit WOD
Power Snatch
– Heavy Double (Touch and Go)
EMOM x 6
– 3 Power Snatches (80% of heavy double)
– Max Ring Dips
CrossFit WOD
“Diane”
21-15-9 RFT:
– Deadlift (225#/155#)
– HSPU
Mobility WOD
CrossFit WOD
AMRAP – 3:00
– Double Unders
3 rounds for time of:
– 12 KB Snatches (each)
– 12 Jumping Lunges (each)
– 12 Burpees
Endurance WOD
Run/Row:
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on
CrossFit WOD
Boneyard Baseline
– 50 Air Squat
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees