CrossFit WOD
Four Rounds:
– 10 KB Cleans Left
– :30 Rest
– 10 KB Cleans Right
– :30 Rest
Four Rounds:
– Max Ring Pushups
– :30 Rest
Four Rounds:
– 10 KB Snatches Left
– :30 Rest
– 10 KB Snatches Right
– :30 Rest
Four Rounds:
– 20 Hollow Rocks
– :30 Rest
CrossFit WOD
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
Daily Motivation: “You can throw in the towel, or you can use it to wipe the sweat off your face.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
CrossFit WOD
Power Clean
3/2/2/1/1/1 w/ 2:00 Rest
Five Rounds w/ 2:00 Rest
– 10 Heavy KB Swings
– 10 Ring Dips
AMRAP – 4:00
– Hollow Rocks
Daily Motivation: “The first step is always the hardest. Stop thinking about it and just do it.”
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 3 Deadlifts (315#/225#)
– 6 Burpees
– 200m Sprint
Four Rounds w/ 3:00 Rest
– 5 SDLHP (115#/75#)
– 10 Squat Thrusts
Finisher
– 60 Hollow Rocks
Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner
CrossFit WOD
EMOM – 24:00
– 1st: 5 Man Makers (with or without the squat)
– 2nd: 10 Hollow Rocks/:20 Hollow Hold
– 3rd: Rest
Man Makers
Daily Motivation: “If Plan A fails, remember there are 25 more letters.” – Claire Cook
CrossFit WOD
Five Rounds
– 8 KB Clean and Presses
– Max Strict Pullups
Four Rounds
– 1 Rope Climb
– 5 Axle Deadlifts
– 15 Hollow Rocks
Endurance WOD
Two to Six Rounds
– 1k Run/1,200m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
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
AMRAP – 15 Minute
– 5 Pistols (right)
– 5 Pullups
– 5 Pistols (left)
– 10 Hollow Rocks
Endurance WOD
Ten Rounds:
– 30 Seconds Max Effort (At speed)*
– 2 Minute Recovery 2min
*At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.
Mobility WOD
Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Eight Rounds:
– 600m Run
– 2 Minute Recovery
*Hold within 2 to 3 seconds.