CrossFit WOD
For Time:
– 500m Row
+
Six Rounds:
– 10 KB Swings
– 10 Burpees
Tag: Row
CrossFit WOD
Turkish Getups
Ladder: 5 to 1 (both arms)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row
CrossFit WOD
Five Rounds:
– 5 Push Press (unbroken)
– 400m Row
– 3:00 Rest
Partner Finisher
AMRAP – 8:00
– Slam Balls
*Ball drop penalty, five burpees.
Endurance WOD
Two Rounds:
– 1000m Run/1250 Row
– 2:00 Rest
*Deviate no more than 3-5 seconds.
CrossFit WOD
For Time:
– 1k Row
– 400m Run
– 200 Double Unders
Mobility WOD
– High Hamstring
– Anterior Hip
CrossFit WOD
Three Rounds
– 8 to 12 Double KB Rows (@ 2010
– 90 Seconds Rest
Three Rounds
– 75′ Farmers Walk (Heavy)
– 90 Seconds Rest
For Time:
– 50 Six Count Burpees
Endurance WOD
Run/Row
Three Rounds:
– 1 Mile Run/2k Row
– 3:00 Recovery,
*Deviate no more than +/- 5 to 10 seconds.
CrossFit WOD
For Time:
– 1000m Row
– 100 Double Unders
– 1 Mile Run
Endurance WOD
Run/Row:
Ten Rounds:
– 30 Seconds Max Effort Hill Sprints “At Speed”
– 2:00 Recovery
*Damper setting athlete’s choice.
CrossFit WOD
AMRAP – 6:00
– 5 Hang Power Cleans, 135#/95#
– 5 Ring Dips
Three Rounds:
– 400m Row
– 3:00 Recovery
*Slowest 400m counts.
Categories
2012-04-10
Underground Strength
Skill – 10 Minutes:
Handstand
Five Rounds:
1a. Max Ring Dips
1b. Max Ring Rows
1c. 10 V Ups
Three Rounds
2a. 150′ Farmers Walk
2b. 10 KB Snatch (each arm)
Endurance WOD
Three Rounds
– 1200m TT
– 2x Rest
Handstand
Categories
2012-03-27
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
CrossFit WOD
Five Rounds
– 500m Row
– Max Presses (50%)
– Max Pullups (strict)
Rope Climb: Skills and Strength