CrossFit WOD
EMOM – 10:00
– 2 Clean and Jerks
EMOM – 10:00
– 20 Russian KB Swings
Endurance WOD
Time Trial
– 10k Run/Row
Category: Endurance
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
CrossFit WOD
Death by Pullups
AMRAP – 10:00
– 5 Pushups
– 10 Situps
– 15 Air Squats
Endurance WOD
Run/Row
– 8k @ 85% 5k Time Trial
CrossFit WOD
EMOM – 10:00
– 3 Strict Presses
7:00 Ladder w/ Patner
– Burpee
*P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Three Rounds:
– 800m Run/Row
– 2:30 Rest
*Hold within 3-5 seconds.
CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 3:00 Rest
AMRAP – 6:00
– 5 Russian KB Swings
– 5 Box Jumps (20″/16″)
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 1:30 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Six Rounds:
– 5 Push Presses @ 60% of 1RM
– 5 Front Squats
– 10 Pullups
– 2:00 Rest
Endurance WOD
Run/Row
– 5k @85% 5k Time Trial Pace
Mobility WOD
Three Rounds:
– :30 Single KB OH Hold (each arm)
CrossFit WOD
AMRAP – 6:00
– 3 Unbroken Strict Pullups
Three Rounds For Time:
– 8 Power Snatch (95#/65#)
– 13 Box Jumps (24″/20″)
Endurance WOD
Ten to Twelve Rounds:
– 200m Run
– 2:00 Rest
CrossFit WOD
EMOM – 12:00
Odd Minutes
– 5 Deadlift @ 60% of 1RM
Even Minutes
– 6 Pushups
– 9 Mountain Climbers (each)
– 12 Air Squats
Mobility WOD
Three Rounds
– :30/:45/1:00 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for 1:00 if you already completed :45 holds.
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Power Cleans
– 6 Toes to Bar (6)
– 12 Wall Ball (12)
– 2:00 Rest
*Drop barbell from the top. Add weight between rounds.
Endurance WOD
Time Trial
– 5k Run/Row