CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
EMOM – 10:00
– 3 Strict Presses
7:00 Ladder w/ Patner
– Burpee
*P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Three Rounds:
– 800m Run/Row
– 2:30 Rest
*Hold within 3-5 seconds.
CrossFit WOD
Six Rounds:
– 5 Push Presses @ 60% of 1RM
– 5 Front Squats
– 10 Pullups
– 2:00 Rest
Endurance WOD
Run/Row
– 5k @85% 5k Time Trial Pace
CrossFit WOD
– 4:00 Rower (for Calories)
– 3:00 of Strict Pullups
– 2:00 of Front Squats (125#/85#)
– 1:00 of Strict Presses (75#/55#)
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Finisher:
Death By Wall Ball
CrossFit WOD
For Time w/ Partner:
– 800m Run (45#/35#)
– 80 Push Press (45#/35#)
– 80 OH Squat (45#/35#)
– 800m Run (45#/35)
– 80 Pushups
– 80 Air Squats
CrossFit WOD
Strict Press
– 10:00 to find 1RM
Front Squat
– 10:00 to find 1RM
7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On
CrossFit WOD
Five Rounds
– 5 Push Presses (Max Weight)
– 2:00 Rest
Five Rounds
– 3 Hang Squat Cleans (TnG)
– 2:00 Rest
CrossFit WOD
EMOM – 8:00
– 4 HSPU/4 Standing Presses
Partner Ladder for Time:
– 10 KB Swings
– 1 to 10 Burpees
*Partner A and B does 10 KB Swings and 1 Burpee. Partner A and B does 10KB Swings and 2 burpees, etc. KB cannot touch the ground. 10 Extra burpees per partner each time the KB touches the ground.
CrossFit WOD
Five Rounds:
– 1 Power Clean + 3 Push Presses
– 10 Wall Balls
– 1:00 Rest
Three Rounds:
– 1 Power Clean + 5 Front Squats
– 15 Burpees
– 2:00 Rest
AMRAP 3:00
– Double Unders
Endurance WOD
Three Rounds:
– 1000m Run/1250m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.