CrossFit WOD
“Jackie” Rewind
– 1,000m Rower
– 50 Thrusters
– 30 Pullups
– 50 Thrusters
– 1,000m Rower
Mobility WOD
Category: Mobility
CrossFit WOD
Four Rounds:
– 50 Air Squats
– 400m Run
Mobility WOD
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
CrossFit WOD
Five Rounds for Time:
– 5 Dead Stop Deadlifts (275/185)
– 15 Situps
– 20 Lunges Total (10 each)
Mobility WOD
CrossFit WOD
Push Press
– 1RM in 10 Minutes
EMOM – 8 Minutes
– 2 Push Press @ 80%
– 8 Box Jumps
Mobility WOD
CrossFit WOD
For Time:
– 400m Run
– 3:00 Recovery
– 800m Run
– 3:00m Recovery
– 1200m Run
Mobility WOD
CrossFit WOD
Seven RFT:
– 3 Front squat (185#/135#)
– 15 Hand Release Pushups
Mobility WOD
CrossFit WOD
Deadlift
5 x 3 @ 75%
5 rounds for time of:
– 9 Hang Power Snatches, 75/45 pounds
– 21 Double Unders
Mobility WOD
CrossFit WOD
For Time:
– 1200m Run
– 3:00 Recovery
– 800m Run
– 3:00m Recovery
– 400m Run
Mobiliity WOD
CrossFit WOD
AMRAP – 10 Minutes:
– 8 Russian Kettlebell Swings (24)
– 8 C2B Pullups
– 8 Air Squats
Mobility WOD