CrossFit WOD
“Tabata Something Else”
– Pullups x 8
– Pushups x 8
– Situps x 8
– Air Squats x 8
Tag: Pushup
CrossFit WOD
Three Rounds w/ 3:00 Rest
AMRAP – 6:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 4:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Ten Rounds:
– :30 Hill Sprints
– 2:00 Rest
CrossFit WOD
Partner WOD (Follow the Leader)
AMRAP – 15:00
– 3 Power Cleans (135#/95#)
– 6 Pushups (Hand release)
– 250m Row
CrossFit WOD
Five Rounds
– 3 Front Squat @ 30X1
– 5 Pullups
– 10 Pushups
– 15 Situps
– 3:00 Rest
Endurance WOD
For Distance
– 1:00 on/1:00 off
– :50 on/1:00 off
– :40 on/1:00 off
– :30 on/1:00 off
– :20 on/1:00 off
– :10 on
CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.
CrossFit WOD
3k Run
and
Death by
– Pushups (start @ 5)
or
2k Row
and
Death by
– Pullups
CrossFit WOD
3k Run
3:00 Rest
Death by
– Pushup (start @ 5)
CrossFit WOD
AMRAPs
– 5:00 Rower
– 4:00 Pushups
– 3:00 Air Squats
– 2:00 Pushups
– 1:00 Rower
Endurance WOD
Four Rounds
– 600m Run TT/750m Row TT
– 3x Rest
*All out efforts.
CrossFit WOD
For Time:
– 10 Power Cleans
– 5 Rounds of Cindy
– 8 Power Cleans
– 4 Rounds of Cindy
– 6 Power Cleans
– 3 Rounds of Cindy
– 4 Power Cleans
– 2 Rounds of Cindy
– 2 Power Cleans
– 1 Round of Cindy
Endurance WOD
Five Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.