CrossFit WOD
Press
5 x 3 @ 75%
Five RFT:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
Endurance WOD
Ten Rounds:
– 30 Seconds Max Efforts
– 2:00 Recovery
Tag: Ring Dip
CrossFit WOD
Jerk
5 x 5 @ 65%
For Time:
– 30 Calories Rower
– 30 Ring Dips
– 30 Wall Balls
Endurance WOD
Four to Six Rounds:
– 400m Run
– 1:00 Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
“Elizabeth”
21-15-9:
– Power Clean (135#/95#)
– Ring Dips
Rope Climb: Skills and Strength
CrossFit WOD
Push Press
1-1-1-1-1-1-1
Five rounds for time:
– 7 Front Squats
– 7 Ring Dips
Mobility WOD
Daily WOD
Ten Rounds (Not for Time):
– 10 Ring Dips
– 10 GHD Situps (20 Ab-mat Situps)
– 20 Double Unders
Endurance WOD
Two to Four Rounds:
– 800m TT
– 5 Minute Recovery
Daily WOD
Five Rounds for Reps:
– Unbroken Ring Dips
– 30 Seconds Rest
– Unbroken Overhead Squats (95#/65#)
– 30 Seconds Rest
Endurance WOD A
Two to Four Rounds:
– 1000m Run
– 3 Minute Recovery
Endurance WOD B
Six to Twelve Rounds:
– 200m Run
– 2 Minutes Recovery
*Hold 1-2 seconds from best interval.
Daily WOD
10 to 1 Reps:
– Jumping Lunges
– Mountain Climbers
– Ring Dips
Endurance WOD
Two to Five Rounds:
– 800m Run
– 3 minute recovery
Mobility WOD
Categories
2011-09-27 WOD
Four Rounds:
– Max Muscle Ups
– 20 Jumping Squats
Three Rounds:
– Max Ring Dips
– 30 Situps
Two Rounds:
– Max Pullups (strict)
– 40 Lunges (total)
Seven Rounds:
– 7 Squat Snatch (95#/65#)
– 7 Ring Dips
Five Rounds for Time:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups