CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Split Jerk
For Time:
– 1,600m Run
– or –
– 1,600m Row
Category: CrossFit
CrossFit WOD
ME Clean
2RM – 15:00
– 1.1 Clean
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
AMRAP – 30:00
– 3 Push Press
– 6 Front Squats
– 200m Run
Note: After the run you must rest until the next minute begins.
CrossFit WOD
Eight Rounds
– 10 Deadlifts (135#/95#)
– 10 Pullups
CrossFit WOD
AMRAP – 10:00
– 5 Ring Dips
– 5 Lunges (each)
– 10 Mountain Climbers (each)
3:00 Rest
AMRAP – 10:00
– 5 Box Jumps (24″”/20″”)
– 5 Toes to Bar
– 10 Burpees
Note: Pace. Do the first round slow. Each round allow yourself to go a little bit faster, but do not redline.
CrossFit WOD
Three Rounds w/ 3:00 Rest
– 5 Front Squats
– :30 Rest
– 3 Front Squats
– :30 Rest
– 1 Front Squats
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
Three Rounds w/ 3:00 Rest
– 5 Push Press
– :30 Rest
– 3 Push Press
– :30 Rest
– 1 Push Press
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
For Time:
– 1k Row
-or-
– 1k Run
CrossFit WOD
1RM – 15:00
– Snatch
Ladder – 8:00
– Push Press (115#/75#)
– Box Jump (24″/20″)
CrossFit WOD
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
CrossFit WOD
Ten Rounds w/ 1:00 Rest:
– 3 Deadlift (225#/155#)
– 10 Burpees
– 30 Double Unders
CrossFit WOD
Skill – 10:00
– Handstands
EMOM – 10:00
– Odd: 10 Pullup
– Even: Max Pushup
5:00 Rest
EMOM – 10:00
– Odd: 10 Pushup
– Even: Max Air Squat