CrossFit WOD
Five Rounds
1a. Axle Deadlift 10-8-6-4-2 (275#/165#)
1b. 100m Sprint
*Active Recovery: Perform each round as fast as possible. Walk back is your rest. As soon as your return to your bar start the next round.
Four Rounds
2a. 8 High Box Jumps
2b. 1 Rope Climb (Arms only if possible)
AMRAP – 3:00
– 5 Air Squats
– 5 Mountain Climbers
– 5 Pushups
CrossFit WOD
Deadlift
5-5-5-5-5
For Time:
– 1k Row
– 40 Pistols (Alternating)
– 20 Power Cleans (185/105)
CrossFit WOD
Thick Bar Deadlift
1-1-1-1-1 (Double Overhand Grip)
For Time:
– 10-8-6-4-2 Thick Bar Deadlifts (205#/135#)
– 10 Pulls on Rower
*Record total time and total meters.
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
“Diane”
21-15-9 RFT:
– Deadlift (225#/155#)
– HSPU
Mobility WOD
CrossFit WOD
Deadlift
1-1-1-1-1
Five Rounds
– 3 Deadlifts @ 70% of Heavy 1 Rep
– 50/40/30/20/10 Double Unders
– 1:00 Rest
CrossFit WOD
10 to 1:
– Power Cleans (.75 BW)
– Handstand Pushups
– Deadlifts (1.5 BW)
Endurance WOD
Three to Five:
– 1000m Run
– 3:00 Recovery
CrossFit WOD
Five Rounds for Time:
– 5 Dead Stop Deadlifts (275/185)
– 15 Situps
– 20 Lunges Total (10 each)
Mobility WOD
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
CrossFit WOD
Deadlift
5 x 3 @ 75%
5 rounds for time of:
– 9 Hang Power Snatches, 75/45 pounds
– 21 Double Unders
Mobility WOD