CrossFit WOD
EMOM – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
AMRAP – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
Category: CrossFit
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
Heavy Single – 15:00
– 1 Hang Power Clean + 1 Hang Squat Clean
Five Rounds w/ 1:00 Rest:
– 3 Heavy Clean and Jerk
– 6 Knees to Elbow
CrossFit WOD
Teams of Three
Three Rounds:
– 500m Row
– 400m Run
– Rest
Skill – 10:00
– Rope Climb
CrossFit WOD
For Time:
– 21 SDLHP (75#/55#)
– 21 Burpee
– 15 SDLHP (105#/75#)
– 15 Burpee
– 9 SDLHP (135#/95#)
– 9 Burpee
CrossFit WOD
Three Rounds:
– 1:00 Wall Ball
– 1:00 Pushups
– 1:00 Squat Thrusts
– 1:00 Jump Rope
– 1:00 Rest
CrossFit WOD
Open WOD 14.3
EMOM – 16:00
– Odd: 5 Front Squats
– Even: 5 C2B Pullup
CrossFit WOD
1RM – 15:00
– Power Snatch
For Time:
– 1 to 10 Box Jump (24″/20″)
– 10 to 1 Push Press (95#/75#)
CrossFit WOD
Total Time:
1a. 800m Run
– 2:00 Rest
1b. Five Rounds:
– 6 Burpees
– 8 Ring Dips
– 10 Jumping Squats
– 2:00 Rest
1c. 800m Run
– 2:00 Rest
1d. Five Rounds:
– 6 Burpees
– 8 Hand Release Pushups
– 10 Jumping Lunges (total)
CrossFit WOD
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Strict Pullups
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Kipping Pullups
No Rest between ladders. Running clock for 16:00.