CrossFit WOD
Push Press
3-2-1-3-2-1
10 to 5 Reps for Time:
– Push Presses (60-65% of 1 Rep)
– C2B Pullups
Endurance WOD
Run/Row
– 6:00 of 100m sprints on 0:30
– 3:00 Rest
– 4:00 of 100m sprints on 0:30
– 2:00 Rest
– 2:00 of 100m sprints on 0:30
CrossFit WOD
10-8-6-4-2 Reps of:
– Standing Press @ 12X2
– Strict Pullups @ 21X1
– 2:00 Rest
Plank Holds
– Accumulate 6:00
CrossFit WOD
Three Rounds
– 5 Presses
– 10 CoVP Pullups
– 15 KB Swings
– 2:00 Rest
Three Rounds
– 5 Push Presses
– 10 KB Swings
– 15 Wall Balls
– 2:00 Rest
Three Rounds
– 5 Front Squats
– 10 Wall Balls
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Three Rounds
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
CrossFit WOD
For Time:
– 50 Double Unders
– 50 Push Press (75#/55#)
– 50 Box Jumps (24″/20″)
– 50 Situps
– 50 Burpees
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Strict Pullups
– 2:00 Rest
21-15-9
– KB Snatch (each arm)
– Mountain Climbers (each leg)
Endurance WOD
Tabata Run/Tabata Row
Eight Rounds
– :20 Work
– :10 Reast
CrossFit WOD
Five Rounds:
– 5 KB Alternating Presses
– Max Strict Pullups
– 2:00 Rest
Four Rounds:
– 10 Weighted OH Lunges (total)
– Max Double Unders
– 2:00 Rest
Three Rounds:
– 15 Ball Slams
– Max Plank Hold
– 2:00 Rest
CrossFit WOD
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
or
Four Rounds
– 12 Deadlift (185/135#)
– 12 Burpee
– 2:00 Rest
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Four Rounds:
– 12 Deadlifts (185/135#)
– 12 Burpee
– 2:00 Rest
or
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal rest.
CrossFit WOD
Five Rounds:
– 1 Strict Press
– 5 Back Squats (1 & 1/4 Squat)
– 3:00 Rest
Four Rounds
– 150′ Farmers Walk
– 5 Burpee Box Jumps (30″/24″)
– 2:00 Rest
Endurance WOD
Ten Rounds:
– 100m Run/150m Row
– :45 Rest
*Hold splits within 2-3 seconds.
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Kipping Pullups
– 2:00 Rest
AMRAP – 8:00
– Double Unders