Categories
CrossFit Workouts

2014-05-28

CrossFit WOD
AMRAP – 15:00 @ 80%
– 6 HR Pushups
– 6 Russian KB Swings
– 6 Lunges (each)
*This is a steady pace. No pain. Sustain.

Four Rounds w/ 3:00 Rest
– 400m Sprint

Categories
CrossFit Workouts

2014-05-12

CrossFit WOD
Four Rounds w/ 1:00 Rest
– 4 Clean Grip Deadlift @ 31X1
– 1:00 Rest
– 4 Double KB Press @ 21X1

Three Rounds w/ 2:00 Rest
– 8 One Legged Deadlift @2010 (each leg)
– :30 Rest
– 10 Heavy Russian KB Swings
– :30 Rest
– 10 Back Extensions @ 2020

Finisher
– 20 KB Windmills (each arm)

Categories
CrossFit Workouts

2014-05-05

CrossFit WOD
1RM – 12:00
– Deadlift

For Time w/ Partner
– 60 Calories Rower
– 40 Step Down Box Jumps (24″/20″)
– 60 KB Swings (24kg/16kg)
– 40 Ball Slams (30#/20#)

Categories
CrossFit Workouts

2014-04-28

CrossFit WOD
1RM – 10:00
– Weighted Dip

-or-

1RM – 10:00
– Weighted Pullup

-then-

Sorensen Test

Finisher:
21-18-15-12-9 Reps For time:
– KB Swings (24kg/16kg)
– Pushups

Categories
CrossFit Workouts

2014-04-21

CrossFit WOD
Three Rounds w/ 10:00 Rest:
– 200m Run
– 15 KB Swings (32kg/24kg)
– 25 Burpees
Р15 KB Swings (32kg/24kg)
– 200m Run

Categories
CrossFit Workouts

2014-04-17

CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups

Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups

Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run

Categories
CrossFit Workouts

2014-04-14

CrossFit WOD
1RM – 15:00
– Back Squat
– Weighted Pullup
*Alternate between squat and pullup during the time period working up to your heavy single in both movements.

“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups

Categories
CrossFit Workouts

2014-04-11

CrossFit WOD
For Time:
– 500m Row
– 1:00 Rest
– 400m Run
– 20 Knees to Elbows
– 40 Thrusters (45#/35#)
– 60 KB Swings (24kg/16kg)
– 400m Run

Categories
CrossFit Workouts

2014-03-31

CrossFit WOD
Open WOD 14.5
21-18-15-12-9-6-3 Reps For Time:
– Thruster (95#/65#)
– Burpee

-or-

21-18-15-12-9-6-3 For Time:
– KB Swing (32kg/20kg)
– Burpee

Categories
CrossFit Workouts

2014-03-25

CrossFit WOD
EMOM – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)

AMRAP – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)