CrossFit WOD
Push Press
– Heavy 5 Rep
Five Rounds
– 5 Press @ 75% of heavy 5 rep push press
– 10 KB Swings
– 20 Situps
Endurance WOD
Run
Nine Rounds
– 1:00 Run
– 1:00 Rest
*Each run effort should be at 95% effort.
Row
Four Rounds
– 500m Row
– Equal Rest
*Hold all splits within 2 to 3 seconds.
CrossFit WOD
Press
1-1-1-1-1
Tabata Chipper
– 100 Ring Rows (20/10)
– 100 KB Swings (20/10)
Endurance WOD
Eight Rounds:
– :20 Run
– :10 Rest
If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.
CrossFit WOD
Tabata
– Press @ 1/2 BW
Four rounds of:
– 0:30 Max Burpees, 0:30 Rest
– 0:30 Max Double Unders, 0:30 Rest
– 0:30 Max KB Swings, 0:30 Rest
Endurance WOD
Three Rounds:
– 100m Run
– 1x Rest
– 200m Run
– 1x Rest
– 400m Run
– 1x Rest
CrossFit WOD
Push Press
– 1RM in 10 Minutes
EMOM – 8 Minutes
– 2 Push Press @ 80%
– 8 Box Jumps
Mobility WOD
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
CrossFit WOD
Press
5 x 3 @ 75%
Five RFT:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
Endurance WOD
Ten Rounds:
– 30 Seconds Max Efforts
– 2:00 Recovery
CrossFit WOD
Press
1-1-1-1-1-1-1
Tabata
– Rower
5:00 Rest
– Double Unders
Endurance WOD
Six to Ten Rounds
– 600m Run
– 2:00 Recovery
*Hold within 2 to 3 seconds.
Underground WOD
Four Rounds
– Max Handstand Pushups
– 150′ Tire Drag/Sled Drag/Prowler Push
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Endurance WOD
Six to Eight Rounds:
– 2:00 Run
– 2:00 Recover
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD
CrossFit WOD
Press
5 x 5 @ 65%
Five Rounds:
– 5 KB Swings
– 5 KB Cleans
– 5 KB Push Presses
– 5 KB Front Squats
Endurance WOD
Six to Eight Rounds:
– 1:30 Run
– 1:00 Recover