CrossFit WOD
Front Squat
– 1-1-1-1-1
– 2:00 Rest
AMRAP – 8:00
– Squat Cleans – 90% Clean 1RM
Partner Finisher
– 8:00 Row for meters.
(stroke rate must be under 20 strokes/min)
Tag: Rower
CrossFit WOD
Squat Clean
1-1-1-1-1
For Time:
– 2k Row
CrossFit WOD
EMOM – 14:00:
– Partner A – Row for Calories
– Partner B – 3 Presses
*Partners switch stations every minute.
CrossFit WOD
Five Rounds:
– 5 Push Press
– 25 Calories Row
Endurance WOD
Run
For Rounds:
– 400m Run
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
Row
For Rounds
– 500m Row
– 1:30 Recovery
*Hold all splits within 2 to 3 seconds
CrossFit WOD
Deadlift
5-5-5-5-5
For Time:
– 1k Row
– 40 Pistols (Alternating)
– 20 Power Cleans (185/105)
CrossFit WOD
Thick Bar Deadlift
1-1-1-1-1 (Double Overhand Grip)
For Time:
– 10-8-6-4-2 Thick Bar Deadlifts (205#/135#)
– 10 Pulls on Rower
*Record total time and total meters.
CrossFit WOD
“Jackie” Rewind
– 1,000m Rower
– 50 Thrusters
– 30 Pullups
– 50 Thrusters
– 1,000m Rower
Mobility WOD
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
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
Press
1-1-1-1-1-1-1
Tabata
– Rower
5:00 Rest
– Double Unders
Endurance WOD
Six to Ten Rounds
– 600m Run
– 2:00 Recovery
*Hold within 2 to 3 seconds.