CrossFit WOD
Baseline 2
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Mobility WOD
Tag: Pushup
Categories
2012-03-01
Underground WOD
Four Rounds
– Max Handstand Pushups
– 150′ Tire Drag/Sled Drag/Prowler Push
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Endurance WOD
Six to Eight Rounds:
– 2:00 Run
– 2:00 Recover
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD
CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
CrossFit WOD
AMRAP – 15 Minutes:
– 10 Hand Release Pushups
– 10 Toes To Bar
– 200m Run
CrossFit WOD
“Chief”
Five Rounds – 3 Minute AMRAP:
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
One minute recovery.
Endurance WOD
Eight to Twelve Rounds:
– 100m Run
– 1 Minute Recovery
*Hold within 2 to 3 seconds. Foul: 50 burpees
CrossFit WOD
“Barbara”
Five Rounds:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3 Minutes Rest
CrossFit WOD
Ten Rounds for Time:
– 15 Deadlifts (135#/95#)
– 15 Pushups
Mobility WOD
Categories
2012-02-02
Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Eight Rounds:
– 600m Run
– 2 Minute Recovery
*Hold within 2 to 3 seconds.
Categories
2012-02-01
Happy Birthday to Coach Greg Coleman!
Tabatas
– Pullups (8 x 20/10)
– Box Jumps (8 x 20/10)
– Pushups (8 x 20/10)
– Wall Balls (8 x 20/10)