CrossFit WOD
EMOM
Five Rounds:
– 5 Power Cleans
then
Five Rounds
– 5 Push Press
then
Five Rounds
– 20 Double Unders
Endurance WOD
Ten Rounds
– 200m Run/250m Row
– 1:30
*Hold splits within 2-3 seconds.
Tag: Press
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14#)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Mobility WOD
CrossFit WOD
In 20:00:
– 800m Run
then
AMRAP
– 5 KB Presses (each arm)
– 10 Deadlifts (135#/95#)
– 15 Wall Balls
Mobility WOD
CrossFit WOD
Split Jerk
1-1-1-1-1
Five Rounds:
– 3 x (1 Power Clean + 4 Push Press)
– 15 Pullups
CrossFit WOD
Five Rounds:
– 5 Push Press (unbroken)
– 400m Row
– 3:00 Rest
Partner Finisher
AMRAP – 8:00
– Slam Balls
*Ball drop penalty, five burpees.
Endurance WOD
Two Rounds:
– 1000m Run/1250 Row
– 2:00 Rest
*Deviate no more than 3-5 seconds.
CrossFit WOD
Four Rounds
– Standing Press Cluster – 1.1.1.1
– 3 Mixed Grip Pullups @ 21X0
– 2:00 Rest
Four Rounds:
– 12 Push Press TnG
– 15 CTB Pullups
– 2:00 Rest
Endurance WOD
Eight Rounds
– :20 Run/Row
– :10 Rest
CrossFit WOD
Standing Press
1-1-1-1-1-1
Five Rounds:
– 3 Front Squats
– 30 Double Unders
Endurance WOD
Six Rounds
– 400m Run/500m Row
– 1:30 Recovery
*Deviate no more than +/- 2-3 seconds.
CrossFit WOD
EMOM – 14:00:
– Partner A – Row for Calories
– Partner B – 3 Presses
*Partners switch stations every minute.
CrossFit WOD
Five Rounds:
– 5 Push Press
– 25 Calories Row
Endurance WOD
Run
For Rounds:
– 400m Run
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
Row
For Rounds
– 500m Row
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
CrossFit WOD
Press\Push Press
Three Rounds
– 3 Presses
– 3 Push Presses
*Same bar/weight no rest between movements. Increase weight.
Tabatas
– Situps
– Air Squats
– Pullups
Endurance WOD
Run
Eight Rounds:
– 200m Run
Hold all splits within 2 to 3 seconds, rest 2:00
Row
Eight Rounds:
– 250m TT
– 4:00 Rest