CrossFit WOD
Turkish Getups
– 50 Reps (total)
EMOM – 10:00
– 20 Russian KB Swings
Tag: KB Swing
CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest
Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest
Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row
CrossFit WOD
Three Rounds
– 5 Presses
– 10 CoVP Pullups
– 15 KB Swings
– 2:00 Rest
Three Rounds
– 5 Push Presses
– 10 KB Swings
– 15 Wall Balls
– 2:00 Rest
Three Rounds
– 5 Front Squats
– 10 Wall Balls
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Three Rounds
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
For Time:
– 500m Row
+
Six Rounds:
– 10 KB Swings
– 10 Burpees
CrossFit WOD
AMRAP – 20:00
– 5 Burpees
– 7 KB Swings (24kg/16kg)
CrossFit WOD
AMRAPs
– 5:00 KB Swing
– 4:00 Situps
– 3:00 Box Jumps
– 2:00 Situps
– 1:00 KB Swing
CrossFit WOD
Twenty Rounds w/ Partner (10 rounds each):
– 15 KB Swings
– 200m Run
– Tag
CrossFit WOD
21,18,15,12,9,6 RFT:
– Hand Release Pushups
– KB Swings (24kg/16kg)
CrossFit WOD
Partner AMRAP – 10:00
– 100m Run
Rest 4:00
Partner AMRAP – 5:00
– Situps
Rest 2:00
Partner AMRAP – 5:00
– KB Swings
*Only one partner may work at a time. Score for each station will be recorded.