CrossFit WOD
AMRAP – 15:00
– 5 Power Clean (135#)
– 10 Ring Pushups
– 15 Wall Balls (20#/14#)
Endurance WOD
Tabata
– 8 x Run/Row (:20 work/:10 rest)
Tag: Pushup
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.
CrossFit WOD
21,18,15,12,9,6 RFT:
– Hand Release Pushups
– KB Swings (24kg/16kg)
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
AMRAP – 2:00
– Hand Release Pushups
2:00 Rest
AMRAP – 2:00
– KB Swings
2:00 Rest
AMRAP – 2:00
– Double Unders
2:00 Rest
AMRAP 2:00
– Rower (Calories)
CrossFit WOD
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest
Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest
Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.
Endurance WOD
Tabata Run/Row
CrossFit WOD
Five Rounds
AMRAP – 2:00
– 4 1 1/4 Back Squat @ 4010
– Max Hand Release Pushups
*3:00 rest between rounds.
EMOM – 10:00
– 20 KB Swings (Russian)
Endurance WOD
Three Rounds
– 1 Mile Run/1500m Row
– 3:00 Rest
*Hold within 5 to 10 seconds.
CrossFit WOD
Five Rounds:
– 1:00 KB Swings (Russian Style)
– 1:00 Ring Pushups
– 1:00 Box Jumps
– 1:00 Rest
Finisher:
– 80 Sledge Strikes
Endurance WOD
Run/Row
– 5:00 on, 2:30 off
– 6:00 on, 3:00 off
– 7:00 on
CrossFit WOD
AMRAP – 15:00
– 5 Toes to Bar
– 10 Pushups
– 15 KB Swings
Endurance WOD
Ten to Twelve Rounds
– 200m Run/250m Row
– 2:00 Rest
*Deviate no more than 2-3 seconds.
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