CrossFit WOD
AMRAP – 2:00
– Hand Release Pushups
2:00 Rest
AMRAP – 2:00
– KB Swings
2:00 Rest
AMRAP – 2:00
– Double Unders
2:00 Rest
AMRAP 2:00
– Rower (Calories)
Tag: KB Swing
CrossFit WOD
Turkish Getups
Ladder: 5 to 1 (both arms)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
CrossFit WOD
Five Rounds
AMRAP – 2:00
– 4 1 1/4 Back Squat @ 4010
– Max Hand Release Pushups
*3:00 rest between rounds.
EMOM – 10:00
– 20 KB Swings (Russian)
Endurance WOD
Three Rounds
– 1 Mile Run/1500m Row
– 3:00 Rest
*Hold within 5 to 10 seconds.
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
Five Rounds:
– 1:00 KB Swings (Russian Style)
– 1:00 Ring Pushups
– 1:00 Box Jumps
– 1:00 Rest
Finisher:
– 80 Sledge Strikes
Endurance WOD
Run/Row
– 5:00 on, 2:30 off
– 6:00 on, 3:00 off
– 7:00 on
CrossFit WOD
AMRAP – 15:00
– 5 Toes to Bar
– 10 Pushups
– 15 KB Swings
Endurance WOD
Ten to Twelve Rounds
– 200m Run/250m Row
– 2:00 Rest
*Deviate no more than 2-3 seconds.
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
EMOM – 7:00
– 3 Back Squats
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Endurance WOD
Run
Six Rounds:
– 400m Run,
– 2:00 Recovery
*No more than 2-3 seconds deviation.
Row
Six Rounds:
– 500m Row
– 2:00 Recovery
*No more than 2-3 seconds deviation.
CrossFit WOD
AMRAP – 12 Minutes:
– 5 KB Swings (One Arm)
– 5 KB Cleans (One Arm)
– 5 KB Push Jerks (One Arm)
Endurance WOD
Six Rounds
– 600m Run
– 90 Seconds Recovery
*Hold all splits within 3 to 5 seconds.
Six Rounds
– 750m Row
– 90 Second Recovery
*Hold all splits within 3 to 5 seconds.
CrossFit WOD
Press
1-1-1-1-1
Tabata Chipper
– 100 Ring Rows (20/10)
– 100 KB Swings (20/10)
Endurance WOD
Eight Rounds:
– :20 Run
– :10 Rest
If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.