CrossFit WOD
Five Rounds:
– 5 Push Press (unbroken)
– 400m Row
– 3:00 Rest
Partner Finisher
AMRAP – 8:00
– Slam Balls
*Ball drop penalty, five burpees.
Endurance WOD
Two Rounds:
– 1000m Run/1250 Row
– 2:00 Rest
*Deviate no more than 3-5 seconds.
CrossFit WOD
Three Rounds
– 8 to 12 Double KB Rows (@ 2010
– 90 Seconds Rest
Three Rounds
– 75′ Farmers Walk (Heavy)
– 90 Seconds Rest
For Time:
– 50 Six Count Burpees
Endurance WOD
Run/Row
Three Rounds:
– 1 Mile Run/2k Row
– 3:00 Recovery,
*Deviate no more than +/- 5 to 10 seconds.
CrossFit WOD
Three Rounds:
– 4 TnG Power Cleans
– 6 Burpees
– 3:00 Rest
*Same Weight, As Fast as Possible.
Two Rounds:
– 1:00 Thrusters (95/65#)
– 1:00 Chin ups COVP
– 5:00 Rest
For Time:
– 800m Run
CrossFit WOD
“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest
CrossFit WOD
10:00 Skill
– Rope Climbs
Four rounds of:
– 7 Power Cleans, 135/95
– 6 C2B Pullups
– 5 Burpees
Endurance WOD
Run
Two Rounds:
– 400m Run
– 1:00 Recovery
Two Rounds:
– 800m Run
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m.
Row
Two Rounds:
– 500m Row
– 1:00 Recovery
Two Rounds:
– 1000m Row
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m.
CrossFit WOD
EMOM – 7:00
– 3 Back Squats
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.
Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.
CrossFit WOD
AMRAP – 12:00
– 2 Snatches
– 6 Barbell Burpees
Mobility WOD
CrossFit WOD
Front Squat
1-1-1-1-1
AMRAP – 5:00
– 5 Burpees
– 7 Pushups
– 9 Box Jumps
CrossFit WOD
Deadlift
2-2-2-2-2-2
Four Rounds
– 45 seconds of Burpees
– 45 seconds of Situps
– 60 seconds of Rest
CrossFit WOD
AMRAP – 3:00
– Double Unders
3 rounds for time of:
– 12 KB Snatches (each)
– 12 Jumping Lunges (each)
– 12 Burpees
Endurance WOD
Run/Row:
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on