CrossFit WOD
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
or
Four Rounds
– 12 Deadlift (185/135#)
– 12 Burpee
– 2:00 Rest
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Four Rounds:
– 12 Deadlifts (185/135#)
– 12 Burpee
– 2:00 Rest
or
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal rest.
CrossFit WOD
AMRAP – 20:00
– 5 Burpees
– 7 KB Swings (24kg/16kg)
CrossFit WOD
Burpee Ladder (With Partner):
1-2-3-4-5-6-7-8-9-10
*Partner A does 1 burpee, partner B does 1 burpee, partner A does 2, partner B does 2, etc.
then
2k Run
Each partner runs 2k at the same time. Clock begins with burpees and ends with completion of the run. The team will have a time for the burpees and each team member will have a total time after completion of the run.
CrossFit WOD
Five Rounds:
– 1 Strict Press
– 5 Back Squats (1 & 1/4 Squat)
– 3:00 Rest
Four Rounds
– 150′ Farmers Walk
– 5 Burpee Box Jumps (30″/24″)
– 2:00 Rest
Endurance WOD
Ten Rounds:
– 100m Run/150m Row
– :45 Rest
*Hold splits within 2-3 seconds.
CrossFit WOD
Back Squat
5-3-2-5-3-2
EMOM – 6:00
– 5 Hang Squat Cleans (135#/95#)
AMRAP – 3:00
– Burpees
Endurance WOD
Run/Row
– 5:00 Work/2:30 Rest
– 6:00 Work/3:00 Rest
– 7:00 Work
CrossFit WOD
Partner Run 6k
15 Rounds for Time (RFT):
– 400m Run
– 10 Burpees
– Tag
CrossFit WOD
Skill – Muscle Up
– Kipping on Rings
– Progression
EMOM – 10:00:
– 5 Burpees
– Max Strict Pullups
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Turkish Getups
Ladder: 5 to 1 (both arms)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
CrossFit WOD
Ten Rounds:
– 12 Burpees
– 12 OH Lunges (Total)
Skill: Burpee