CrossFit WOD
Five Rounds
– 1.1.1.1 Push Jerk
– 30 Double Unders
– 3:00 Rest
*Ten seconds rest between each jerk.
Endurance WOD
Five Rounds
– 800m Run/Row
– 3:00 Rest
Category: Endurance
CrossFit WOD
One Rep Max – 12:00
– Front Squat
EMOM – 10:00
– 5 Pullups
– 5 Single KB OH Lunges (each arm)
Mobility WOD
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 2:00 Rest
CrossFit WOD
– 4:00 Rower (for Calories)
– 3:00 of Strict Pullups
– 2:00 of Front Squats (125#/85#)
– 1:00 of Strict Presses (75#/55#)
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
AMRAP – 15:00
– 5 Ring Dips
– :25 Left Plank Hold
– :25 Right Plank Hold
Endurance WOD
Ten to Twelve Rounds:
– :30 Run/Row
– :30 Rest
CrossFit WOD
EMOM – 8:00
– 5 HSPU
Five Rounds
– :30 Pullups
– :30 Rest
– :30 Wall Balls
– :30 Rest
Endurance WOD
Run/Row
– 5:00 on
– 2:00 off
– 6:00 on
– 2:30 off
– 7:00 on
CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest
Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.
Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest
CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest
Plank Hold – 10:00
– Accumulate 7:00
Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on
CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest
Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.
Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off
CrossFit WOD
Strict Press
– 10:00 to find 1RM
Front Squat
– 10:00 to find 1RM
7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On
CrossFit WOD
For Time:
– 50 Calories on Rower
– 1:00 Rest
– 50 Wall Balls (20#/14#)
– 1:00 Rest
– 25 Knees to Elbows
– 1:00 Rest
– 50 Hand Release Pushups
– 1:00 Rest
– 50 OH Lunges Total (45#/25#)
Endurance WOD
Three Rounds
– Run 1 Mile/Row 1,500m
– 2:00 Rest
*Hold splits 2 to 3 seconds.