CrossFit WOD
Tabata Mix (20/10):
– 8 x Squats
– 8 x Pushups
– 8 x Situps
– 8 x Pullups
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold efforts within 3-5 seconds.
Tag: Pullup
CrossFit WOD
Overhead Squat
5-5-5-5-5 (3:00 Rest)
AMRAP – 5:00
– Mixed Grip Pullups (change grip every set)
3:00 Total
– Plank Hold
Endurance WOD
Four Rounds:
– 400m Run/500m Row
– 1:30 Rest
Hold splits within 2-3 seconds.
CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest
CrossFit WOD
Skill – Muscle Up
– Kipping on Rings
– Progression
EMOM – 10:00:
– 5 Burpees
– Max Strict Pullups
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
4th of July – 1776 WOD
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts (236#)
*Buy-in: 50 Double Unders
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
AMRAP – 8:00
– 10 KB Swings
– 15 Pushups
AMRAP – 8:00
– 15 Double Unders
– 10 Lunges
– 5 Pullups
AMRAP – 8:00
– 10 Situps
– 10 Wall Balls
– 5 Ring Dips
CrossFit WOD
Three Rounds:
– 4 TnG Power Cleans
– 6 Burpees
– 3:00 Rest
*Same Weight, As Fast as Possible.
Two Rounds:
– 1:00 Thrusters (95/65#)
– 1:00 Chin ups COVP
– 5:00 Rest
For Time:
– 800m Run