CrossFit WOD
Three Rounds:
– 600m Run
– 20 KB Goblet Squats
– 20 Situps
– 20 Lunges
– 20 Mountain Climbers
– 4:00 Rest
Tag: Lunge
Categories
2012-09-14
CrossFit WOD
Five Rounds:
– 5 KB Alternating Presses
– Max Strict Pullups
– 2:00 Rest
Four Rounds:
– 10 Weighted OH Lunges (total)
– Max Double Unders
– 2:00 Rest
Three Rounds:
– 15 Ball Slams
– Max Plank Hold
– 2:00 Rest
CrossFit WOD
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest
Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest
Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.
Endurance WOD
Tabata Run/Row
CrossFit WOD
Five Rounds
– 25m Bear Crawl
– 25m Walking Lunge
– 100m Sprint
Endurance WOD
Every 30 Seconds for 6:00
– 100m Run/125m Row
Rest 3:00
Every 30 Seconds for 4:00
– 100m Run/125m Row
Rest 2:00
Every 30 Seconds for 2:00
– 100m Run/125m Row
CrossFit WOD
Ten Rounds:
– 12 Burpees
– 12 OH Lunges (Total)
Skill: Burpee
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
AMRAP – 3:00
– Double Unders
3 rounds for time of:
– 12 KB Snatches (each)
– 12 Jumping Lunges (each)
– 12 Burpees
Endurance WOD
Run/Row:
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on
CrossFit WOD
Five Rounds for Time:
– 5 Dead Stop Deadlifts (275/185)
– 15 Situps
– 20 Lunges Total (10 each)
Mobility WOD
CrossFit WOD
Overhead Squat
5 x 3 @ 75%
10 to 1 Reps:
– OH Lunges (45#/25#)
– Mountain Climbers
– KB Swing (24kg/16kg)
CrossFit WOD
Deadlift
1-1-1-1-1-1-1
AMRAP – 6 Minutes:
– 5 Push Presses, 95/65 pounds
– 10 Lunges
Mobility WOD