CrossFit WOD
1RM – 8:00
– Snatch Grip Deadlift
*Drop from the top
EMOM
– Odd: 1 Hang Power Snatch
– Even: 8 Burpees AFAP
*Start at 60% 1RM Power Snatch. Add 10# each round. EMOM ends when you top out on snatch.
3:00 Rest
For Time:
– 500m Row
– 25 Burpee Pullups
CrossFit WOD
Four Rounds w/ 1:30 Rest
– 4 Front Squat @ 41X0
– 4 Weighted Pullups @ 21X0
– 8 Single Arm Kettlebell Rows @ 21X0
*Opposite arm and leg supported on bench.
Four Rounds for Time:
– 10 Double KB Thrusters
– 200m Run
CrossFit WOD
Three Rounds w/ 1:30 Rest
– 5 Pullup Negatives @ 41-2
– 10 Rear Foot Elevated Split Squats @ 3010 (each)
Four Rounds w/ 2:00 Rest
– 3 Pendlay Rows @ 21X2
– :30 Rest
– Max Rings Rows (feet elevated)
– :30 Rest
– 8 Hang Power Cleans
Finisher
– 100m Heavy Farmer’s Walk
Pendlay Row
With the tempo prescribed for this movement some may only use an empty barbell. Strict form is required. If an injury prevents you from performing these correctly modify the movement to a single arm row with opposite hand and knee supported by a bench. Strict form and tempo is still expected.
CrossFit WOD
Five Rounds:
– 8 KB Snatches Right Unbroken
– 8 KB Snatches Left Unbrokn
– 8 Tactical Lunges
– 8 KB Rows Right
– 8 KB Rows Left
– 8 Ring Dips
Daily Motivation: “No one ever drowned in sweat.”
CrossFit WOD
Fun Fifty:
– 50 Box Jump (24″/20″)
– 50 Ring Rows
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 SDLHPs (24kg/16kg)
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
Daily Motivation: “The possibilities are endless once we decide to act.”
CrossFit WOD
Two Rounds w/ 10:00 Rest
– 1k Row
– 1k Run
*Score: total time. Try to keep times for each round within 5 to 10 seconds.
Daily Motivation: “If you’re tired of starting over, stop giving up.”
CrossFit WOD
Six Rounds:
– :30 Goblet Squats
– :30 Rest
– :30 One Arm KB Row (Right)
– :30 Rest
– :30 One Arm KB Row (Left)
– :30 Rest
Finisher
– 60 Hanging Knee Raises/Hanging Leg Raise
Daily Motivation: “You don’t get what you want. You get what you work for.”
CrossFit WOD
AMRAP – 5:00 @ 85%
Six Rounds w/ 2:00 Rest
– Buy-In: 400m Run
– 5 Pushups
– 6 Situps
– 7 OH KB Swings (24kg/16kg)
*Aim to complete the same number of reps each round.
Daily Motivation: “Reshape your life one workout at a time.”
CrossFit WOD
Squat Snatch
1-1-1-1-1-1
Two Rounds w/ 5:00 Rest
– 500m Row
Note: Score is average time.
Daily Motivation: “Let others be guides, not goals. You are your own unique person.”
CrossFit WOD
“Jackie”
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups