CrossFit WOD
AMRAP – 15:00 @ 80%
– 6 HR Pushups
– 6 Russian KB Swings
– 6 Lunges (each)
*This is a steady pace. No pain. Sustain.
Four Rounds w/ 3:00 Rest
– 400m Sprint
Tag: Pushup
CrossFit WOD
Four Rounds:
– 4 Clean Grip Deadlift
– Max Ring Dips @ 20X1
Four Rounds:
– 10 Hand Release Pushups
– 10 Squat Thrusts
– 10 Box Jumps
Finisher:
– 3:00 Accumulated Hollow Hold
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.
For Time:
– 600m Run
– 50 HR Pushups
– 50 Jumping Lunges (each)
– 600m Run
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Back Squat @ 30X1
– 2.2.2 Weighted Pullup
*Rest 15 seconds between each 2 reps of the weighted pullup.
Four Rounds w/ 2:00
– Max Ring Pushups @ 30X1
– 250m Rower
CrossFit WOD
1RM – 10:00
– Weighted Dip
-or-
1RM – 10:00
– Weighted Pullup
-then-
Sorensen Test
Finisher:
21-18-15-12-9 Reps For time:
– KB Swings (24kg/16kg)
– Pushups
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
Four Rounds:
– 10 KB Cleans Left
– :30 Rest
– 10 KB Cleans Right
– :30 Rest
Four Rounds:
– Max Ring Pushups
– :30 Rest
Four Rounds:
– 10 KB Snatches Left
– :30 Rest
– 10 KB Snatches Right
– :30 Rest
Four Rounds:
– 20 Hollow Rocks
– :30 Rest
CrossFit WOD
“Cindy”
AMRAP – 20:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
Three Rounds:
– 1:00 Wall Ball
– 1:00 Pushups
– 1:00 Squat Thrusts
– 1:00 Jump Rope
– 1:00 Rest