CrossFit WOD
Open WOD 14.5
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Burpee
-or-
21-18-15-12-9-6-3 For Time:
– KB Swing (32kg/20kg)
– Burpee
Tag: Burpee
CrossFit WOD
EMOM – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
AMRAP – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
Skill – 10:00
– Rope Climb
CrossFit WOD
For Time:
– 21 SDLHP (75#/55#)
– 21 Burpee
– 15 SDLHP (105#/75#)
– 15 Burpee
– 9 SDLHP (135#/95#)
– 9 Burpee
CrossFit WOD
Total Time:
1a. 800m Run
– 2:00 Rest
1b. Five Rounds:
– 6 Burpees
– 8 Ring Dips
– 10 Jumping Squats
– 2:00 Rest
1c. 800m Run
– 2:00 Rest
1d. Five Rounds:
– 6 Burpees
– 8 Hand Release Pushups
– 10 Jumping Lunges (total)
CrossFit WOD
EMOM – 10:00
– 3 Deadlifts @ 65-70% of 1RM Deadlift
5:00 Rest
EMOM – 10:00
– 2 Muscle Ups
– or –
– 4 C2B Pullups + 4 Burpees
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 85-90% 1RM
21-15-9 For Time:
– KB Swing (24kg/16kg)
– Burpee
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
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
CrossFit WOD
Ten Rounds w/ 1:00 Rest:
– 3 Deadlift (225#/155#)
– 10 Burpees
– 30 Double Unders
CrossFit WOD
1. Skill – 10:00
– Handstands
2a. Tabata KB Swings
– 1:00 Rest
2b. Tabata Burpees
– 1:00 Rest
2c. Tabata Row
– 1:00 Rest
2d. Tabata Situps
– 1:00 Rest
2e: Tabata Handstands