CrossFit WOD
A. EMOM – 6:00
– 3 Front Squats at @ 20X1
*50-60% 1RM. Clean from Floor
B. EMOM – 12:00
– Odd: 10 Russian KB Swings (32kg/24kg)
– Even: 5 HSPU
C. Three Rounds For Time:
– 25 Wall Ball (20# @ 10’/14# @ 9′)
– 1 Lap Bear Crawl
*Start a your wall ball station, crawl to one wall, crawl to the opposite wall, and back to your station. Start and stop at the pullup rig.
CrossFit WOD
EMOM – 8:00
– 5 HSPU
Five Rounds
– :30 Pullups
– :30 Rest
– :30 Wall Balls
– :30 Rest
Endurance WOD
Run/Row
– 5:00 on
– 2:00 off
– 6:00 on
– 2:30 off
– 7:00 on
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
“Diane”
21-15-9 RFT:
– Deadlift (225#/155#)
– HSPU
Mobility WOD
CrossFit WOD
Four Rounds For Time:
– 5 Thrusters, 135/95 pounds
– 10 Handstand Push ups
– 15 Pullups
Endurance WOD
Five Rounds:
– 800m Run
– 3:00 Rest
*Hold 3 to 5 seconds or foul.
VIDEO: CrossFit Montgomery Team “Co-Shir” – Cody & Steve come in
1st place in their heat in the Final Team Event: “Omaha Beach”
at Rumble By The River hosted by CrossFit Inception
“J.T.”
21-15-9 for time:
AMRAP – 20 Minutes:
– 5 Deadlifts
– 5 Pullups
– 5 HSPUs
– 10 KB Swings
– 10 Overhead Lunges
– 10 Ball Slams
“Nate”
Complete as many rounds in twenty minutes as you can of:
– 2 Muscle-Ups
– 4 Handstand Pushups
– 8 2-Pood Kettlebell Swings
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Four Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk