CrossFit WOD
A. Four Rounds w/ 2:00 Rest
– 4 Back Squat @ 30X1
– 3.2.1 Weighted Pullups
*Rest :20 seconds between pullup reps.
B. Three Rounds w/ 2:00 Rest
– 1 CGBP @ 30X1
*Try to max out.
C. For Time:
15-12-9 Reps For Time:
– Wall Ball
– Pullup
– Burpee
CrossFit WOD
1RM – 8:00
– Snatch Grip Deadlift
*Drop from the top
EMOM
– Odd: 1 Hang Power Snatch
– Even: 8 Burpees AFAP
*Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch.
3:00 Rest
For Time:
– 500m Row
– 25 Burpee Pullups
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 5/4/3/2/1 Back Squat @ 30X1
– 1:00 Rest
– 1:00 AMRAP in 3’s Strict Pullup
Five Rounds w/ 2:00 Rest
– 4 Close Grip Bench Press @ 30X1
Five Rounds w/ 1:00 Rest
– 5 TnG Power Clean (increase each round)
– 10 Burpees
CrossFit WOD
For Reps
– 1:00 Ground to Overhead (135#/95#)
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Ground to Overhead (165#/115#)
– 1:00 C2B Pullups
– :30 Rest
– 1:00 Ground to Overhead (185#/135#)
– 1:00 Burpee
CrossFit WOD
Three Rounds every 3:00
– 200m Run
1:00 Rest
Three Rounds
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Burpees
– 1:00 Rest
1:00 Rest
Three Rounds every 2:00
– 200m Run
CrossFit WOD
3RM – 10:00
– 3 Standing Press
For time:
– 50 Double Unders
– 10 Burpees
– 40 Double Unders
– 10 Burpees
– 30 Double Unders
– 10 Burpees
– 20 Double Unders
– 10 Burpees
– 10 Double Unders
– 10 Burpees
CrossFit WOD
AMRAP – 20:00
– 20 Thrusters (135#/95#)
– 20 Pullups
– 20 Burpees
CrossFit WOD
Three Rounds w/ 10:00 Rest:
– 200m Run
– 15 KB Swings (32kg/24kg)
– 25 Burpees
– 15 KB Swings (32kg/24kg)
– 200m Run
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