CrossFit WOD
AMRAP – 15 Minute
– 5 Pistols (right)
– 5 Pullups
– 5 Pistols (left)
– 10 Hollow Rocks
Endurance WOD
Ten Rounds:
– 30 Seconds Max Effort (At speed)*
– 2 Minute Recovery 2min
*At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.
Mobility WOD
CrossFit WOD
Skills (5 Minutes Each):
– “Skin the Cat” Ring Work
– Pistol Skill Work
Four Rounds:
– Run 400m
– Rest 1:00
– 21 Box Jumps
– 12 Pullups
– Rest 1:00
Endurance WOD
1M TT
rest 5:00
Two to Four Rounds:
– 600m Run
– 1:30 Rest
*Hold 600m efforts within 2 to 3 seconds.
CrossFit WOD
15 to 5, 5 to 15:
– Push Press (75#/55#)
– Box Jumps (24″/20″)
Endurance WOD
Four to Six Rounds:
– 800m Run
– 2 Minute Recovery
CrossFit WOD
“Chief”
Five Rounds – 3 Minute AMRAP:
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
One minute recovery.
Endurance WOD
Eight to Twelve Rounds:
– 100m Run
– 1 Minute Recovery
*Hold within 2 to 3 seconds. Foul: 50 burpees
CrossFit WOD
Press
5 x 3 @ 75%
Four Rounds:
– 30 Double Unders
– 15 Wall Ball Shots, 20 pounds
– 3 Rope Climbs
Endurance WOD
Eight to Twelve Rounds:
– 30 Seconds Run
– 90 Seconds Rest
Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Eight Rounds:
– 600m Run
– 2 Minute Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
Push Press
5 x 5 @ 65%
Five Rounds:
– 400m Run
– 90 Seconds Rest
Endurance WOD
“Power Helen”
Three Rounds for Time:
– 200m Run
– 21 Pull Ups
– 15 Box Jumps (30/24″)
– 15 KBS (24/16kg)
– 15 Burpees
CrossFit WOD
Press
1-1-1-1-1-1-1
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Endurance WOD
Four to Eight Rounds:
– 200m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
“Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Endurance WOD
Four to Eight Rounds
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
Rope Climb: Skills and Strength
UGS WOD
Five Rounds:
1a. 100′ Tire Drag
Three Rounds
2a. 10 Tactical Lunges
2b. 10 Suitcase Deadlifts
Two Rounds
3a. Pancake Stretch (1 minute)
3b. Pike Stretch (1 minute)
3c. Couch Stretch (1 minute each leg)
Endurance WOD
Two to Four Rounds:
– 1 Mile Run
– 5 Minute Recovery
*Hold intervals within 5 to 10 seconds.
Mobility WOD