CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 20 OH Lunges (45#/25#)
– 10 Pullups
– 10 Toes to Bar
– 20 Box Jumps (24″/20″)
– 40 Double Unders
*Total lunges. Step down on box jump.
Tag: Pullup
CrossFit WOD
For Time:
– 10 Clean & Jerks (185#/135#)
– 15 L-Pullups
– 20 Ring Dips
– 25 Burpee Box Jumps (24″”/20″”)
– 30 Wall Balls (20# @ 11’/14# @ 10′)
– 35 Deadlifts (185#/135#)
CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups
Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups
Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run
CrossFit WOD
1RM – 15:00
– Back Squat
– Weighted Pullup
*Alternate between squat and pullup during the time period working up to your heavy single in both movements.
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
CrossFit WOD
Three Rounds For Time:
– 10 C2B Pullups
– 15 Push Presses (95#/65#)
– 20 BB Lunges (95#/65#)
*Barbell on your back for lunges, 20 total.
For Time:
– 4:00 Front Plank on Rings
– 1k Run
*Accumulate 4:00. Resting does not count towards 4:00.
CrossFit WOD
“Cindy”
AMRAP – 20:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
CrossFit WOD
3RM – 12:00
– Deadlift
Ladder – 8:00
– 1, 2, 3… Power Clean (135#/95#)
– 1, 2, 3… Pullup
CrossFit WOD
EMOM – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
AMRAP – 10:00
– 3 Pullup
– 5 Burpee
– 7 OH KB Swing (32kg/20kg)
CrossFit WOD
Open WOD 14.3
EMOM – 16:00
– Odd: 5 Front Squats
– Even: 5 C2B Pullup
CrossFit WOD
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Strict Pullups
Ladder – 8:00
– 10 KB Swings
– 1, 2, 3… Kipping Pullups
No Rest between ladders. Running clock for 16:00.