CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
Tag: Rower
CrossFit WOD
Jerk
1-1-1-1-1-1-1
For Time:
– Row 1k
– Run 800m
Mobility WOD
CrossFit WOD
Back Squat
– 5 x 5 @ 65%
For Time:
– 2k Row
Mobility WOD
CrossFit WOD
For Time:
– 500m Row
– 50 Barbell Thrusters
– 50 Situps
– 50 KBHPs
– 50 Burpees
Mobility WOD
CrossFit WOD
Power Snatch
5 x 5 @ 65%
Tabatas
– Rower (8 x 20/10)
– 1 Minute Rest
– Wall Balls (8 x 20/10)
Mobility WOD
Categories
2011-12-13 WOD
Four Rounds
– 8 Double KB Front Squats
– 16 Mountain Climbers
Four Rounds
– 8 Double KB Step Ups
– 16 Hollow Rocks
For Time
– 1k Row
Endurance WOD
Three Rounds:
– 200m (equal time rest)
– 400m (equal time rest)
– 600m (equal time rest)
Daily WOD
For Time:
1a. 1k Row
1b. Five Rounds:
– 5 One Arm KB Presses (24/16kg)
– 20 KB Swings (24/16kg)
– 20 Lunges (each)
Endurance WOD
Four to Eight Rounds
– 400m Run
– 2 Minute Recovery
*Hold within 3-5 seconds
Daily WOD
For Time:
– 2k Row
Endurance WOD
Ten to Twelve Rounds:
– 200m run
– 2 minute recovery
Mobility WOD
Daily WOD
Tabata Fight Gone Bad
– Row x 8
– Wall Ball x 8
– SDLHP x 8
– Box Jump x 8
– Push Press x 8
Endurance WOD
Three to Six Rounds:
– 800m run
– 3 minute recovery
Mobility WOD
WOD
For Time:
– 500m Row
AMRAP – 8 Minutes:
– 8 Pullup
– 8 Wall Ball
Endurance WOD
Three Rounds:
– 3 Minute Time Trial w/ 3 Minute Recovery
Mobility WOD