CrossFit WOD
Skill – 10:00
– Bar Muscle Up
Four Rounds:
– :45 Lunge/:15 Rest
– :45 Left Plank/:15 Rest
– :45 Right Plank/:15 Rest
– :45 Double Under/:15 Rest
– :45 Mountain Climber/:15 Rest
Tag: Mountain Climber
CrossFit WOD
Ten Rounds
– :30 Goblet Squats
– :30 Rest
– :30 Mountain Climbers
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Plank Hold
– :30 Rest
CrossFit WOD
AMRAP – 10:00
– 5 Ring Dips
– 5 Lunges (each)
– 10 Mountain Climbers (each)
3:00 Rest
AMRAP – 10:00
– 5 Box Jumps (24″”/20″”)
– 5 Toes to Bar
– 10 Burpees
Note: Pace. Do the first round slow. Each round allow yourself to go a little bit faster, but do not redline.
Daily Motivation: “Winning isn’t everything, but wanting to win is.” -Vince Lombardi
CrossFit WOD
Weighted Pullups
3-3-3-3-3 at 31X1
2:00 Rest
Four Rounds w/ 2:00 Rest
– :45 Single KB Thruster (right)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Single KB Thruster (left)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Just do it!” -Nike
CrossFit WOD
Five Rounds w/ 1:30 Rest
– :30 Single KB Thruster (right)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Single KB Thruster (left)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Human beings are made up of flesh and blood, and a miracle fiber called courage.” -George Patton
CrossFit WOD
Two Rounds w/ 2:00 Rest
1. AMRAP – 5:00
– 6 Hand Release Pushups
– 12 Russian KB Swings
Rest 2:00
2. AMRAP – 5:00
– 6 Box Jumps w/ step down (24″/20″)
– 12 Mountain Climbers (total)
*Good pace, steady movement, no grunting, just breathing.
Daily Motivation: “Believe me, the reward is not so great without the struggle.” – Wilma Rudolph
CrossFit WOD
Six Rounds @ 90% w/ 3:00 Rest
AMRAP – 2:00
– 5 Jumping Squats
– 5 Mountain Climbers (each leg)
– 5 Hand Release Pushups
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation: “Being defeated is often temporary. Giving up makes it permanent.”
CrossFit WOD
EMOM – 16:00
– Even: 8 Thrusters
– Odd: 8 Ring Rows
Finisher:
– 2:00 Max Mountain Climbers
Daily Motivation: “Take care of your body. It’s the only place you have to live.” -Jim Rohn
CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00 w/ 8 Pullup Buy In
– 5 Mountain Climbers (each)
– 10 Squat Thrusts