CrossFit WOD A. Four Rounds w/ 2:00 Rest – 4 Back Squat @ 30X1 – 3.2.1 Weighted Pullups *Rest :20 seconds between pullup reps. B. Three Rounds w/ 2:00 Rest – 1 CGBP @ 30X1 *Try to max out. C. For Time: 15-12-9 Reps For Time: – Wall Ball – Pullup – Burpee
CrossFit WOD EMOM – 6:00 – 3 TnG Hang Squat Clean w/ 60% of 1RM EMOM – 12:00 – Odd: 4 TnG Power Cleans – Even: 6 Pullup 15-12-9-6 Reps For Time: – Toes to Bar – Power Clean (135#/95#)
CrossFit WOD 1RM – 8:00 – Snatch Grip Deadlift *Drop from the top EMOM – Odd: 1 Hang Power Snatch – Even: 8 Burpees AFAP *Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch. 3:00 Rest For Time: – 500m Row – 25 Burpee Pullups
CrossFit WOD Four Rounds w/ 1:30 Rest – 4 Front Squat @ 41X0 – 4 Weighted Pullups @ 21X0 – 8 Single Arm Kettlebell Rows @ 21X0 *Opposite arm and leg supported on bench. Four Rounds for Time: – 10 Double KB Thrusters – 200m Run
CrossFit WOD Three Rounds w/ 1:30 Rest – 5 Pullup Negatives @ 41-2 – 10 Rear Foot Elevated Split Squats @ 3010 (each) Four Rounds w/ 2:00 Rest – 3 Pendlay Rows @ 21X2 – :30 Rest – Max Rings Rows (feet elevated) – :30 Rest – 8 Hang Power Cleans Finisher – 100m Heavy […]
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 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 Four Rounds w/ 2:00 Rest – 5 Back Squat @ 30X1 – 2.2.2 Weighted Pullup *Rest 15 seconds between each 2 reps of the weighted pullup. Four Rounds w/ 2:00 – Max Ring Pushups @ 30X1 – 250m Rower
CrossFit WOD 1RM – 10:00 – Weighted Dip -or- 1RM – 10:00 – Weighted Pullup -then- Sorensen Test Finisher: 21-18-15-12-9 Reps For time: – KB Swings (24kg/16kg) – Pushups
CrossFit WOD AMRAP – 20:00 – 20 Thrusters (135#/95#) – 20 Pullups – 20 Burpees