CrossFit WOD
Ten Rounds
– 5 Hang Power Clean
– 15 KB Swings
– 1:00 Rest
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
Mobility WOD
Category: Mobility
Mobility WOD
Three Rounds:
– :30 Double KB OH Hold
Note: Generate torque and stability with shoulder flexion (reaching overhead) and external rotation (thumbs pointing back).
CrossFit WOD
Backwards “Fran”
9-15-21
– Thrusters (95#/65#)
– Pullups
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
Partner AMRAP – 15:00
– 5 Deadlifts (275/185)
– 10 Burpees
* Partners alternate rounds.
Mobility WOD
Three Rounds
– :30/:45 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for :45 if you already completed :30 holds.
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
Five Rounds
– 4 Power Clean TnG
– 7 Ring Dip
– 10 Box Jumps w/ Step Down (30″/24″)
– 3:00 Rest
Mobility WOD
One Round:
– 5 Single KB OH Squats (each arm)
Then
Do mobility in video below.
Then
Two Rounds:
– 5 OH Squats (each arm)
CrossFit WOD
KB Swing/Burpee Ladder
– 10 KB Russian Swings (24kg/16kg)
– 1 to 10 Burpees
*Challenge: Complete in less than 5:00.
Mobility WOD
Three Rounds
– :30 Plank Hold on Rings w/ External Rotation
– 1:00 Rest
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14#)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Mobility WOD
CrossFit WOD
In 20:00:
– 800m Run
then
AMRAP
– 5 KB Presses (each arm)
– 10 Deadlifts (135#/95#)
– 15 Wall Balls
Mobility WOD