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.
Category: Endurance
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
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
Push Press
– Heavy 5 Rep
Five Rounds
– 5 Press @ 75% of heavy 5 rep push press
– 10 KB Swings
– 20 Situps
Endurance WOD
Run
Nine Rounds
– 1:00 Run
– 1:00 Rest
*Each run effort should be at 95% effort.
Row
Four Rounds
– 500m Row
– Equal Rest
*Hold all splits within 2 to 3 seconds.
CrossFit WOD
Press
1-1-1-1-1
Tabata Chipper
– 100 Ring Rows (20/10)
– 100 KB Swings (20/10)
Endurance WOD
Eight Rounds:
– :20 Run
– :10 Rest
If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.
CrossFit WOD
Four Rounds For Time:
– 5 Thrusters, 135/95 pounds
– 10 Handstand Push ups
– 15 Pullups
Endurance WOD
Five Rounds:
– 800m Run
– 3:00 Rest
*Hold 3 to 5 seconds or foul.
CrossFit WOD
Jerk
– 2 Rep Max
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
– 400m TT
– 2:00 Recovery
Six to Eight Rounds
– 200m Run
– 1:30 Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Tabata
– Press @ 1/2 BW
Four rounds of:
– 0:30 Max Burpees, 0:30 Rest
– 0:30 Max Double Unders, 0:30 Rest
– 0:30 Max KB Swings, 0:30 Rest
Endurance WOD
Three Rounds:
– 100m Run
– 1x Rest
– 200m Run
– 1x Rest
– 400m Run
– 1x Rest
Categories
2012-04-10
Underground Strength
Skill – 10 Minutes:
Handstand
Five Rounds:
1a. Max Ring Dips
1b. Max Ring Rows
1c. 10 V Ups
Three Rounds
2a. 150′ Farmers Walk
2b. 10 KB Snatch (each arm)
Endurance WOD
Three Rounds
– 1200m TT
– 2x Rest
Handstand
CrossFit WOD
10 to 1:
– Power Cleans (.75 BW)
– Handstand Pushups
– Deadlifts (1.5 BW)
Endurance WOD
Three to Five:
– 1000m Run
– 3:00 Recovery