CrossFit WOD
A. EMOM – 6:00
– 3 Front Squats at @ 20X1
*50-60% 1RM. Clean from Floor
B. EMOM – 12:00
– Odd: 10 Russian KB Swings (32kg/24kg)
– Even: 5 HSPU
C. Three Rounds For Time:
– 25 Wall Ball (20# @ 10’/14# @ 9′)
– 1 Lap Bear Crawl
*Start a your wall ball station, crawl to one wall, crawl to the opposite wall, and back to your station. Start and stop at the pullup rig.
CrossFit WOD
3RM – 15:00
– OH Squat
AMRAP – 15:00
– 30 Double Unders
– 150′ Bear Crawl
Daily Motivation: “Strive for progress, not perfection.”
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 25m OH Lunge/Lunge
– :30 Rest
– Max Unbroken Muscle Ups/C2B Pullups
– :30 Rest
– 25m Bear Crawl
Daily Motivation: “There ain’t much fun in medicine, but there’s a heck of a lot of medicine in fun.” -Josh Billings
CrossFit WOD
Partner WOD
AMRAP – 12:00
– 75′ Farmers Walk
– 75′ Bear Crawl
CrossFit WOD
Five Rounds
– 25m Bear Crawl
– 25m Walking Lunge
– 100m Sprint
Endurance WOD
Every 30 Seconds for 6:00
– 100m Run/125m Row
Rest 3:00
Every 30 Seconds for 4:00
– 100m Run/125m Row
Rest 2:00
Every 30 Seconds for 2:00
– 100m Run/125m Row
Three Rounds for Time:
– 100m Lunge
– 100m Run
– 150′ Bear Crawl
Five Rounds
1a. 5 Tire Flips
1b. 5 Broad Jumps
Four Rounds
2a. 10 Double KB Clean and Presses
2b. 10 Jumping Squats
Three Rounds
3a. 50′ Bear Crawl
3b. 50′ Crab Walk
3c. 30 Second Plank Hold
3d. 30 Second Superman
Five Rounds
1a. 6-10 KB Alternating Press
1b. 6-10 Weighted Pullups
Four Rounds
2a. 50′ Alligator Pushups
2b. 50′ Bear Crawl
Three Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
3c. 50 Tread Chops
Five Rounds
1a. 6-10 KB Alternating Press
1b. 6-10 Weighted Pullups
Four Rounds
2a. 50′ Alligator Pushups
2b. 50′ Bear Crawl
Three Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
3c. 50 Tread Chops
Five Rounds
1a. 6-10 KB Alternating Press
1b. 6-10 Weighted Pullups
Four Rounds
2a. 50′ Alligator Pushups
2b. 50′ Bear Crawl
Three Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press
3c. 50 Tread Chops