CrossFit WOD
EMOM – 8:00
– 3 Front Squat @ 20X1 w/ 65% of 1RM
EMOM – 12:00
– Odd: 2 TnG Squat Clean
– Even: 6 Toes to Bar
15-12-9 Reps For Time
– Thruster (115#/75#)
– Box Jump (24″/20″)
Tag: Box Jump
CrossFit WOD
Four Rounds:
– 4 Clean Grip Deadlift
– Max Ring Dips @ 20X1
Four Rounds:
– 10 Hand Release Pushups
– 10 Squat Thrusts
– 10 Box Jumps
Finisher:
– 3:00 Accumulated Hollow Hold
CrossFit WOD
1RM – 12:00
– Deadlift
For Time w/ Partner
– 60 Calories Rower
– 40 Step Down Box Jumps (24″/20″)
– 60 KB Swings (24kg/16kg)
– 40 Ball Slams (30#/20#)
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 20 OH Lunges (45#/25#)
– 10 Pullups
– 10 Toes to Bar
– 20 Box Jumps (24″/20″)
– 40 Double Unders
*Total lunges. Step down on box jump.
CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Burpees
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Double Unders
CrossFit WOD
1RM – 15:00
– Power Snatch
For Time:
– 1 to 10 Box Jump (24″/20″)
– 10 to 1 Push Press (95#/75#)
Categories
2014-03-03
Word of the Month
aer·o·bic adjective \er-ˈō-bik\
– strengthening the heart and lungs by making them work hard for several minutes or more
CrossFit WOD
1RM – 12:00
– Front Squat
1RM – 10:00
– Push Press
For Total Reps:
– 1:00 Wall Ball
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Ring Dips
CrossFit WOD
AMRAP – 10:00
– 5 Ring Dips
– 5 Lunges (each)
– 10 Mountain Climbers (each)
3:00 Rest
AMRAP – 10:00
– 5 Box Jumps (24″”/20″”)
– 5 Toes to Bar
– 10 Burpees
Note: Pace. Do the first round slow. Each round allow yourself to go a little bit faster, but do not redline.
CrossFit WOD
1RM – 15:00
– Snatch
Ladder – 8:00
– Push Press (115#/75#)
– Box Jump (24″/20″)