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
Front Squat w/ 3:00 Rest
5-4-3-2-1
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Five Rounds:
– 400m Run/500m Row
– 1:00 Rest
*Run/Row 2 to 3 seconds faster than last week.
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
Two Rounds w/ 4:00 Rest
AMRAP 8:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Time Trial
– 800m Run/1,000m Row
5:00 Rest
Two Rounds @ 75% of Time Trial:
– 800m Run/1,000m Row
– 2:00 Rest
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Overhead Squats
– 10 Box Jumps (24″/20″)
– 30 Double Unders
Four Rounds w/ 2:00 Rest
– 5 Power Snatches
– 10 C2B Pullups
– 30 Mountain Climbers (each)
Endurance WOD
Time Trial
400m Run/500m Row
5:00 Rest
Four Rounds @ 75% of Time Trial
– 400m Run/500m Row
– 1:00 Rest
CrossFit WOD
“Tabata Something Else”
– Pullups x 8
– Pushups x 8
– Situps x 8
– Air Squats x 8
CrossFit WOD
Four Rounds
– Max Strict Pullups w/ Mix Grip @ 21X0
– Max Hollow Rocks
– 2:00 Rest
For Time w/ Partner
– 30 Ring Rows (each partner)
– 60 OH Lunges (each partner)
– 120 Double Unders (each partner)
Note: Only one partner working at a time.
CrossFit WOD
Three Rounds w/ 3:00 Rest
AMRAP – 6:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
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
Four Rounds w/ 2:00 Rest
AMRAP – 4:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Ten Rounds:
– :30 Hill Sprints
– 2:00 Rest