CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Tag: Pullup
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
Categories
2012-09-14
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
Five Rounds
– 3 Front Squat @ 30X1
– 5 Pullups
– 10 Pushups
– 15 Situps
– 3:00 Rest
Endurance WOD
For Distance
– 1:00 on/1:00 off
– :50 on/1:00 off
– :40 on/1:00 off
– :30 on/1:00 off
– :20 on/1:00 off
– :10 on
CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.
CrossFit WOD
2k Row
and
Death by
– Pullup
or
EMOM – 15:00
– 1 Power Clean
– 1 Front Squat
– 1 Thruster
CrossFit WOD
3k Run
and
Death by
– Pushups (start @ 5)
or
2k Row
and
Death by
– Pullups
CrossFit WOD
Power Snatch
1-1-1-1-1
Ladder – 8:00
– Power Snatch (60-70%)
– Pullup
*One rep of each, two reps of each, etc. for ten minutes.
Endurance WOD
Three Rounds
– 1 Mile Run\1500m Row
– 5:00 Rest
*Hold all runs within 5 to 7 seconds. Hold all rows within within 3 to 5 seconds.
CrossFit WOD
For Time:
– 10 Power Cleans
– 5 Rounds of Cindy
– 8 Power Cleans
– 4 Rounds of Cindy
– 6 Power Cleans
– 3 Rounds of Cindy
– 4 Power Cleans
– 2 Rounds of Cindy
– 2 Power Cleans
– 1 Round of Cindy
Endurance WOD
Five Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Kipping Pullups
– 2:00 Rest
AMRAP – 8:00
– Double Unders