CrossFit WOD
Front Squat
– 5 x 5 @ 65% of 1RM
Finisher
– Death by Burpees
Mobility WOD
Category: Mobility
CrossFit WOD
Five Rounds for Load:
– 2 Hang Snatch
– 2 Hang Squat Snatch
– 2 Power Snatch
– 2 Squat Snatch
Same weight for each movement. Increase weight each round.
Mobility WOD
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
Mobility WOD
CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 5 Minutes:
– 5 Power Cleans (95#/65#)
– 7 Burpees
Mobility WOD
CrossFit WOD
Five Rounds for Load:
– 2 Hang Cleans
– 2 Power Cleans
– 2 Hang Squat Cleans
– 2 Squat Cleans
Same weight for each movement. Increase weight between rounds.
Mobility WOD
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD
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
Overhead Squat
5 x 3 @ 75%
10 to 1 Reps:
– OH Lunges (45#/25#)
– Mountain Climbers
– KB Swing (24kg/16kg)
CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
CrossFit WOD
“Grace”
– 30 Clean and Jerks (135#/95#)
Mobility WOD