CrossFit WOD
KB Swing/Burpee Ladder
– 10 KB Russian Swings (24kg/16kg)
– 1 to 10 Burpees
*Challenge: Complete in less than 5:00.
Mobility WOD
Three Rounds
– :30 Plank Hold on Rings w/ External Rotation
– 1:00 Rest
Tag: KB Swing
CrossFit WOD
Deadlift w/ 2:00 Rest
3-2-2-1-1-1-1
AMRAP – 10:00
– 10 Russian KB Swings
– 30 Double Unders
CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest
Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.
Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Some inspiration/motivation for this WOD.
CrossFit WOD
For Time w/ 500m Row Buy-in
Ten Rounds
– 10 Russian KB Swings (24kg/16kg)
– 10 Box Jumps (20″/16″)
– 10 Situps
Endurance WOD
Run
Eight Rounds
– 300m Run
– 2:00 Rest
*Hold splits 2 to 3 seconds.
Row
Six Rounds
– 500m Row
– 2:00 Rest
*Hold splits 2 to 3 seconds.
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
For Time:
– 1,000m Row
– 1,000m Run
– 100 KB Swings (24kg/16kg)
Happy Birthday to The Boneyard!!! CrossFit Montgomery is celebrating its three-year anniversary today!
CrossFit WOD
AMRAP – 12:00 w/ 1k Row Buy-In
– 10 KB Swings (24kg/16kg)
– 20 Mountain Climbers (each leg)
CrossFit WOD
Five Rounds:
– 10 KB Swing (32kg/20kg)
– 400m Run
– 3:00 Active Rest
CrossFit WOD
Four Rounds w/ 3:00
– 5 Clean Grip Deadlift TnG
– 150′ Farmers Walk
Note: Form over load on deadlift.
AMRAP – 12:00:
– 10 KB Swings
– 10 Roll to Candle Sticks
Candle Stick