CrossFit WOD
Five Rounds
– 3 Push Press
– Max Kipping Pullups
– 2:00 Rest
AMRAP – 8:00
– Double Unders
Tag: Double Under
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
For Time:
– 1k Row
– 400m Run
– 200 Double Unders
Mobility WOD
– High Hamstring
– Anterior Hip
CrossFit WOD
AMRAP – 8:00
– 10 KB Swings
– 15 Pushups
AMRAP – 8:00
– 15 Double Unders
– 10 Lunges
– 5 Pullups
AMRAP – 8:00
– 10 Situps
– 10 Wall Balls
– 5 Ring Dips
CrossFit WOD
Standing Press
1-1-1-1-1-1
Five Rounds:
– 3 Front Squats
– 30 Double Unders
Endurance WOD
Six Rounds
– 400m Run/500m Row
– 1:30 Recovery
*Deviate no more than +/- 2-3 seconds.
CrossFit WOD
“Annie” on the Run
50-40-30-20-10
– Double Unders
– Situps
– 200m Run
CrossFit WOD
For Time:
– 1000m Row
– 100 Double Unders
– 1 Mile Run
Endurance WOD
Run/Row:
Ten Rounds:
– 30 Seconds Max Effort Hill Sprints “At Speed”
– 2:00 Recovery
*Damper setting athlete’s choice.
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
Tabata
– Press @ 1/2 BW
Four rounds of:
– 0:30 Max Burpees, 0:30 Rest
– 0:30 Max Double Unders, 0:30 Rest
– 0:30 Max KB Swings, 0:30 Rest
Endurance WOD
Three Rounds:
– 100m Run
– 1x Rest
– 200m Run
– 1x Rest
– 400m Run
– 1x Rest
CrossFit WOD
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell swings (24kg/16kg)
– 100 Double-unders