CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Back Squat @ 30X1
– 2.2.2 Weighted Pullup
*Rest 15 seconds between each 2 reps of the weighted pullup.
Four Rounds w/ 2:00
– Max Ring Pushups @ 30X1
– 250m Rower
Tag: Rower
CrossFit WOD
1RM – 12:00
– Deadlift
For Time w/ Partner
– 60 Calories Rower
– 40 Step Down Box Jumps (24″/20″)
– 60 KB Swings (24kg/16kg)
– 40 Ball Slams (30#/20#)
CrossFit WOD
AMRAP – 12:00 w/ Partner
– Wall Ball (20#/14# @ 10’/9′)
– Rower for Calories
*Partners can switch stations whenever they want.
Important Announcement: Due to impending inclement weather The Boneyard will be closed this evening (Tuesday). As of now, we will have morning classes on Wednesday. Check Wednesday’s website post for an update right before heading to the gym in the morning.
CrossFit WOD
Skill – 10:00
– Rope Climb
Five Round w/ 2:0 Rest
– 8 Rear Foot Elevated Split Squat @ 3010
– Max Hold Side Plank (both sides)
*Build to heaviest set on split squat.
Three Rounds w/ 3:00 Rest:
– 1:00 Rower for Calories
CrossFit WOD
For Time:
– 500m Row
– 1:00 Rest
– 400m Run
– 20 Knees to Elbows
– 40 Thrusters (45#/35#)
– 60 KB Swings (24kg/16kg)
– 400m Run
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
Teams of Three
Three Rounds:
– 500m Row
– 400m Run
– Rest
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 200m Run/250m Row
Five Rounds w/ 2:00 Rest
– 150′ Farmers Walk
– 15 OH KB Swings
CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Split Jerk
For Time:
– 1,600m Run
– or –
– 1,600m Row
CrossFit WOD
Three Rounds w/ 3:00 Rest
– 5 Front Squats
– :30 Rest
– 3 Front Squats
– :30 Rest
– 1 Front Squats
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
Three Rounds w/ 3:00 Rest
– 5 Push Press
– :30 Rest
– 3 Push Press
– :30 Rest
– 1 Push Press
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
For Time:
– 1k Row
-or-
– 1k Run