CrossFit WOD
“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest
Tag: Pullup
CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)
Mobility WOD
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest
CrossFit WOD
10:00 Skill
– Rope Climbs
Four rounds of:
– 7 Power Cleans, 135/95
– 6 C2B Pullups
– 5 Burpees
Endurance WOD
Run
Two Rounds:
– 400m Run
– 1:00 Recovery
Two Rounds:
– 800m Run
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m.
Row
Two Rounds:
– 500m Row
– 1:00 Recovery
Two Rounds:
– 1000m Row
– 3:00 Recovery
*Deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m.
In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.
“Murph”
For time:
– 1 mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Squats
– 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
CrossFit WOD
“Nicole” on Rings
AMRAP – 20 Minutes:
– 400m Run
– Max Reps Ring Pullup
CrossFit WOD
Press\Push Press
Three Rounds
– 3 Presses
– 3 Push Presses
*Same bar/weight no rest between movements. Increase weight.
Tabatas
– Situps
– Air Squats
– Pullups
Endurance WOD
Run
Eight Rounds:
– 200m Run
Hold all splits within 2 to 3 seconds, rest 2:00
Row
Eight Rounds:
– 250m TT
– 4:00 Rest
CrossFit WOD
21-15-9:
– Overhead Squat (95#/65#)
– Pullups
– 200m Run
– 1:00 Rest
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Recovery
Hold 3 to 5 seconds.
CrossFit WOD
Boneyard Baseline
– 50 Air Squat
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
Overhead Squat
5-5-5-5-5
Tabata
– Pullups
– Air Squat
Mobility WOD
CrossFit WOD
Four Rounds For Time:
– 5 Thrusters, 135/95 pounds
– 10 Handstand Push ups
– 15 Pullups
Endurance WOD
Five Rounds:
– 800m Run
– 3:00 Rest
*Hold 3 to 5 seconds or foul.