CrossFit WOD
Deadlift
– 5 x 5 @ 65%
Five Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Mobility WOD
Category: Mobility
CrossFit WOD
Jerk
1-1-1-1-1-1-1
For Time:
– Row 1k
– Run 800m
Mobility WOD
CrossFit WOD
Ten Rounds for Time:
– 15 Deadlifts (135#/95#)
– 15 Pushups
Mobility WOD
CrossFit WOD
Power Clean
5 x 3 @ 75%
Five Rounds
– 10 Overhead Squat (95#/65#)
– 10 Knees to Elbows
Endurance WOD
Three to Five Rounds:
– 1200m time trials
– recover 2x as long as it takes to complete distance
Mobility
CrossFit WOD
AMRAP – 20 Minutes
– 400m Run
– 10 Burpees
– 15 KB Swings
Mobility WOD
CrossFit WOD
Five Rounds
– 5 Muscle Up Progressions
OTM – 10 Minutes
– 2 Thrusters (135#/95#)
– 4 SDHLP (135#/95#)
Mobility WOD
CrossFit WOD
Back Squat
– 5 x 5 @ 65%
For Time:
– 2k Row
Mobility WOD
CrossFit WOD
For Time:
– 500m Row
– 50 Barbell Thrusters
– 50 Situps
– 50 KBHPs
– 50 Burpees
Mobility WOD
CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 6 Minutes:
– 5 Push Presses, 95/65 pounds
– 10 Lunges
Mobility WOD
Categories
2012-01-19
UGS WOD
Five Rounds:
1a. 100′ Tire Drag
Three Rounds
2a. 10 Tactical Lunges
2b. 10 Suitcase Deadlifts
Two Rounds
3a. Pancake Stretch (1 minute)
3b. Pike Stretch (1 minute)
3c. Couch Stretch (1 minute each leg)
Endurance WOD
Two to Four Rounds:
– 1 Mile Run
– 5 Minute Recovery
*Hold intervals within 5 to 10 seconds.
Mobility WOD