CrossFit WOD
Overhead Squat w/ 3:00 Rest
3-2-2-1-1-1
Ladder – 8:00
– Pullups
– 5x Double Unders
Tag: Double Under
CrossFit WOD
Power Cleans
3-2-1-2-1 w/ 2:00 Rest
Five Rounds
– 2 Clean Grip Deadlift @ 120% of 1RM Power Clean
– 10 Box Jumps
– 2:00 Rest
AMRAP – 3:00
– Double Unders
CrossFit WOD
Five Rounds:
– 1 Power Clean + 3 Push Presses
– 10 Wall Balls
– 1:00 Rest
Three Rounds:
– 1 Power Clean + 5 Front Squats
– 15 Burpees
– 2:00 Rest
AMRAP 3:00
– Double Unders
Endurance WOD
Three Rounds:
– 1000m Run/1250m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
50-40-30-20-10 Reps for Time:
– Double Unders
– Situps
– Lunges (total)
Scaling Options: Leave out round of 50 reps. Perform three singles for each double under.
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Overhead Squats
– 10 Box Jumps (24″/20″)
– 30 Double Unders
Four Rounds w/ 2:00 Rest
– 5 Power Snatches
– 10 C2B Pullups
– 30 Mountain Climbers (each)
Endurance WOD
Time Trial
400m Run/500m Row
5:00 Rest
Four Rounds @ 75% of Time Trial
– 400m Run/500m Row
– 1:00 Rest
CrossFit WOD
Four Rounds
– Max Strict Pullups w/ Mix Grip @ 21X0
– Max Hollow Rocks
– 2:00 Rest
For Time w/ Partner
– 30 Ring Rows (each partner)
– 60 OH Lunges (each partner)
– 120 Double Unders (each partner)
Note: Only one partner working at a time.
CrossFit WOD
Three Rounds
– 5 Presses
– 10 CoVP Pullups
– 15 KB Swings
– 2:00 Rest
Three Rounds
– 5 Push Presses
– 10 KB Swings
– 15 Wall Balls
– 2:00 Rest
Three Rounds
– 5 Front Squats
– 10 Wall Balls
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Three Rounds
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
CrossFit WOD
For Time:
– 50 Double Unders
– 50 Push Press (75#/55#)
– 50 Box Jumps (24″/20″)
– 50 Situps
– 50 Burpees
Categories
2012-09-14
CrossFit WOD
Five Rounds:
– 5 KB Alternating Presses
– Max Strict Pullups
– 2:00 Rest
Four Rounds:
– 10 Weighted OH Lunges (total)
– Max Double Unders
– 2:00 Rest
Three Rounds:
– 15 Ball Slams
– Max Plank Hold
– 2:00 Rest
CrossFit WOD
Five Rounds for Time:
– 3 Deadlifts (315#/205#)
– 10 Knees to Elbows
– 30 Double Unders