CrossFit WOD
Five Rounds:
– Max Strict Pullups @ 31X1
– 2:00 Rest
For Time:
– 100 Burpees
Tag: Pullup
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
CrossFit WOD
Death by Pullups
AMRAP – 10:00
– 5 Pushups
– 10 Situps
– 15 Air Squats
Endurance WOD
Run/Row
– 8k @ 85% 5k Time Trial
Mobility WOD
Three Rounds:
– :30 Double KB OH Hold
Note: Generate torque and stability with shoulder flexion (reaching overhead) and external rotation (thumbs pointing back).
CrossFit WOD
Backwards “Fran”
9-15-21
– Thrusters (95#/65#)
– Pullups
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
Mobility WOD
Three Rounds:
– :30 Single KB OH Hold (each arm)
CrossFit WOD
AMRAP – 6:00
– 3 Unbroken Strict Pullups
Three Rounds For Time:
– 8 Power Snatch (95#/65#)
– 13 Box Jumps (24″/20″)
Endurance WOD
Ten to Twelve Rounds:
– 200m Run
– 2:00 Rest
CrossFit WOD
One Rep Max – 12:00
– Front Squat
EMOM – 10:00
– 5 Pullups
– 5 Single KB OH Lunges (each arm)
Mobility WOD
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 2:00 Rest
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
“Jackie”
For Time:
– 1k Row
– 50 Thrusters (45#/35#)
– 30 Pullups
Compare to 2011-08-08.
CrossFit WOD
EMOM – 8:00
– 5 HSPU
Five Rounds
– :30 Pullups
– :30 Rest
– :30 Wall Balls
– :30 Rest
Endurance WOD
Run/Row
– 5:00 on
– 2:00 off
– 6:00 on
– 2:30 off
– 7:00 on