CrossFit WOD
Four Rounds w/ 2:00 Rest
– 3 Push Press @ 12X1
EMOM – 12:00
– Odd: 4 Clean & Jerks
– Even: 8 Ring Dips
AMRAP
– 3:00 Max Ring Rows
– 3:00 Max Double Unders
Tag: Press
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 2.2 Strict Presses @ 12X1
Four Rounds w/ 2:00 Rest
– 3 Cleans
– 2 Push Presses
– 1 Split Jerk
Five Rounds w/ 2:00 Rest
– 7 Heavy Thrusters (increase weight each round)
– 12 Slam Balls
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 5/4/3/2/1 Back Squat @ 30X1
– 1:00 Rest
– 1:00 AMRAP in 3’s Strict Pullup
Five Rounds w/ 2:00 Rest
– 4 Close Grip Bench Press @ 30X1
Five Rounds w/ 1:00 Rest
– 5 TnG Power Clean (increase each round)
– 10 Burpees
CrossFit WOD
Four Rounds w/ 1:00 Rest
– 4 Clean Grip Deadlift @ 31X1
– 1:00 Rest
– 4 Double KB Press @ 21X1
Three Rounds w/ 2:00 Rest
– 8 One Legged Deadlift @2010 (each leg)
– :30 Rest
– 10 Heavy Russian KB Swings
– :30 Rest
– 10 Back Extensions @ 2020
Finisher
– 20 KB Windmills (each arm)
CrossFit WOD
For Reps
– 1:00 Ground to Overhead (135#/95#)
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Ground to Overhead (165#/115#)
– 1:00 C2B Pullups
– :30 Rest
– 1:00 Ground to Overhead (185#/135#)
– 1:00 Burpee
CrossFit WOD
1RM – 8:00
– Strict Press
1RM – 8:00
– Push Press
AMRAP – 8:00
– 30 Deadlift (135#/95#)
– 20 Power Clean (135#/95#)
– 10 Push Press (135#/95#)
CrossFit WOD
3RM – 10:00
– 3 Standing Press
For time:
– 50 Double Unders
– 10 Burpees
– 40 Double Unders
– 10 Burpees
– 30 Double Unders
– 10 Burpees
– 20 Double Unders
– 10 Burpees
– 10 Double Unders
– 10 Burpees
CrossFit WOD
Three Rounds For Time:
– 10 C2B Pullups
– 15 Push Presses (95#/65#)
– 20 BB Lunges (95#/65#)
*Barbell on your back for lunges, 20 total.
For Time:
– 4:00 Front Plank on Rings
– 1k Run
*Accumulate 4:00. Resting does not count towards 4:00.
CrossFit WOD
1RM – 15:00
– Front Squat
1RM – 15:00
– Press
1RM – 15:00
– Deadlift
CrossFit WOD
1RM – 15:00
– Power Snatch
For Time:
– 1 to 10 Box Jump (24″/20″)
– 10 to 1 Push Press (95#/75#)