CrossFit WOD
Five Rounds
1a. Axle Deadlift 10-8-6-4-2 (275#/165#)
1b. 100m Sprint
*Active Recovery: Perform each round as fast as possible. Walk back is your rest. As soon as your return to your bar start the next round.
Four Rounds
2a. 8 High Box Jumps
2b. 1 Rope Climb (Arms only if possible)
AMRAP – 3:00
– 5 Air Squats
– 5 Mountain Climbers
– 5 Pushups
CrossFit WOD
Overhead Squat
5 x 3 @ 75%
10 to 1 Reps:
– OH Lunges (45#/25#)
– Mountain Climbers
– KB Swing (24kg/16kg)
CrossFit WOD
Jerk
5 x 3 @ 75%
Tabatas
– Mountain Climbers (8 x 20/10)
– Situps (8 x 20/10)
Endurance WOD
Three to Seven Rounds:
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds
Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)
Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls
Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery
Four Rounds
– 8 Double KB Front Squats
– 16 Mountain Climbers
Four Rounds
– 8 Double KB Step Ups
– 16 Hollow Rocks
For Time
– 1k Row
Endurance WOD
Three Rounds:
– 200m (equal time rest)
– 400m (equal time rest)
– 600m (equal time rest)
Daily WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps
Mobility WOD
Daily WOD
10 to 1 Reps:
– Jumping Lunges
– Mountain Climbers
– Ring Dips
Endurance WOD
Two to Five Rounds:
– 800m Run
– 3 minute recovery
Mobility WOD
WOD
Tabatas:
– Slam Balls x 8
– Air Squats x 8
– Mountain Climbers x 8
– Situps x 8
Endurance WOD
1min ladder:
– 1min on, 1min off
– 1min on, 50s off
– 1min on, 40s off
– 1min on, 30s off
– 1min on, 20s off
– 1min on, 10s off
– then go back up the ladder until you finish with 1min on, 50s off, 1min on
Mobility WOD
Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 300′ Farmer’s Walk
Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 200m Farmer’s Walk