CrossFit WOD
Four Rounds
– 1.1.1.1 Snatch Grip Deadlifts
– 8 Burpee Pullups
– 3:00 Rest
Turkish Getups
– 30 Reps Total
Tag: Burpee
CrossFit WOD
Snatch Pulls
Five Rounds:
– 3 Snatch Pulls
– Max Ring Pushups
– 3:00 Rest
Tabatas for Total Reps
– Rower w/o Legs (20/10 x 8)
– Burpees (20/10 x 8)
CrossFit WOD
EMOM – 8:00
– 4 HSPU/4 Standing Presses
Partner Ladder for Time:
– 10 KB Swings
– 1 to 10 Burpees
*Partner A and B does 10 KB Swings and 1 Burpee. Partner A and B does 10KB Swings and 2 burpees, etc. KB cannot touch the ground. 10 Extra burpees per partner each time the KB touches the ground.
CrossFit WOD
“Boneyard Baseline”
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
Partner WOD (split reps each round)
– Death By Burpees
CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest
Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest
Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row
CrossFit WOD
For Time:
– 50 Double Unders
– 50 Push Press (75#/55#)
– 50 Box Jumps (24″/20″)
– 50 Situps
– 50 Burpees
CrossFit WOD
Three Rounds
– 2 Deadlift (325# or 275#/195# or 155#)
– 4 Box Jumps (30″/24″)
– 4 Burpees
– 1:00 Rest
Three Rounds
– 4 Deadlift (275# or 225#/165# or 125#)
– 8 Box Jumps (24″/20″)
– 8 Burpees
– 2:00 Rest
Three Rounds
– 6 Deadlift (225# or 185#/135# or 95#)
– 12 Box Jumps (20″/16″)
– 12 Burpees
– 3:00 Rest
Note: Listed weights are two prescribed options, additionally scaling is allowed when needed.
Endurance WOD
Five Rounds
– 800m Run/1000m Row
– 3:00 Rest
Hold within 3 to 5 seconds.
CrossFit WOD
For Time:
– 500m Row
+
Six Rounds:
– 10 KB Swings
– 10 Burpees
CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.