CrossFit WOD
AMRAP – 15:00
– 5 Power Clean (135#)
– 10 Ring Pushups
– 15 Wall Balls (20#/14#)
Endurance WOD
Tabata
– 8 x Run/Row (:20 work/:10 rest)
Tag: Clean
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
EMOM
Five Rounds:
– 5 Power Cleans
then
Five Rounds
– 5 Push Press
then
Five Rounds
– 20 Double Unders
Endurance WOD
Ten Rounds
– 200m Run/250m Row
– 1:30
*Hold splits within 2-3 seconds.
CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
CrossFit WOD
Split Jerk
1-1-1-1-1
Five Rounds:
– 3 x (1 Power Clean + 4 Push Press)
– 15 Pullups
CrossFit WOD
Front Squat
– 1-1-1-1-1
– 2:00 Rest
AMRAP – 8:00
– Squat Cleans – 90% Clean 1RM
Partner Finisher
– 8:00 Row for meters.
(stroke rate must be under 20 strokes/min)
CrossFit WOD
Turkish Getup Practice
Squat Clean
1-1-1-1-1-1
Finisher
– 50 Turkish Getups
CrossFit WOD
“Nasty Girls”
Three Rounds:
– 50 Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135#/95#)
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
Categories
2012-06-07
CrossFit WOD
“Elizabeth”
21-15-9:
– Power Clean (135#/95#)
– Ring Dips
Mobility WOD
Endurance WOD
Four Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Deviate no more than +/- 3-5 seconds.