CrossFit WOD
Five Rounds for Time:
– 5 Dead Stop Deadlifts (275/185)
– 15 Situps
– 20 Lunges Total (10 each)
Mobility WOD
Category: CrossFit
CrossFit WOD
Back Squat
1RM in 10 Minutes:
EMOM – 8 Minutes
– 2 Back Squats @ 80%
– 8 Pullups
Endurance WOD
Ten Rounds:
– 100m TT w/10-20# vest
– 2 Minute Recovery
CrossFit WOD
Push Press
– 1RM in 10 Minutes
EMOM – 8 Minutes
– 2 Push Press @ 80%
– 8 Box Jumps
Mobility WOD
CrossFit WOD
For Time:
– 400m Run
– 3:00 Recovery
– 800m Run
– 3:00m Recovery
– 1200m Run
Mobility WOD
CrossFit WOD
Press
5 x 3 @ 75%
Five RFT:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
Endurance WOD
Ten Rounds:
– 30 Seconds Max Efforts
– 2:00 Recovery
CrossFit WOD
Seven RFT:
– 3 Front squat (185#/135#)
– 15 Hand Release Pushups
Mobility WOD
CrossFit WOD
Deadlift
5 x 3 @ 75%
5 rounds for time of:
– 9 Hang Power Snatches, 75/45 pounds
– 21 Double Unders
Mobility WOD
CrossFit WOD
For Time:
– 1200m Run
– 3:00 Recovery
– 800m Run
– 3:00m Recovery
– 400m Run
Mobiliity WOD
CrossFit WOD
For Time:
– 20 Cleans (165#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)
Endurance WOD
Two to Three Rounds:
– 1 Mile Run
– 4:00 Recovery
*Hold within 10 to 15 seconds.
CrossFit WOD
AMRAP – 10 Minutes:
– 8 Russian Kettlebell Swings (24)
– 8 C2B Pullups
– 8 Air Squats
Mobility WOD