Categories
CrossFit Workouts

2014-05-28

CrossFit WOD
AMRAP – 15:00 @ 80%
– 6 HR Pushups
– 6 Russian KB Swings
– 6 Lunges (each)
*This is a steady pace. No pain. Sustain.

Four Rounds w/ 3:00 Rest
– 400m Sprint

Categories
CrossFit Workouts

2014-05-21

CrossFit WOD
Weakness Work – 10:00
– 1:00 Single Leg Hip Bridge Hold (each)

30 Rounds
– :30 Run
– :30 Walk

Single Leg Hip Bridge

Categories
CrossFit Workouts

2014-05-19

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

Categories
CrossFit Workouts

2014-05-14

CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.

For Time:
– 600m Run
– 50 HR Pushups
– 50 Jumping Lunges (each)
– 600m Run

Categories
CrossFit Workouts

2014-05-06

CrossFit WOD
Three Rounds every 3:00
– 200m Run

1:00 Rest

Three Rounds
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Burpees
– 1:00 Rest

1:00 Rest

Three Rounds every 2:00
– 200m Run

Categories
CrossFit Workouts

2014-04-21

CrossFit WOD
Three Rounds w/ 10:00 Rest:
– 200m Run
– 15 KB Swings (32kg/24kg)
– 25 Burpees
Р15 KB Swings (32kg/24kg)
– 200m Run

Categories
CrossFit Workouts

2014-04-17

CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups

Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups

Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run

Categories
CrossFit Workouts

2014-04-16

CrossFit WOD
Skill – 10:00
– Rope Climb

Details at GymnasticsWOD

For Time:
– 3k Run

Categories
CrossFit Workouts

2014-04-14

CrossFit WOD
1RM – 15:00
– Back Squat
– Weighted Pullup
*Alternate between squat and pullup during the time period working up to your heavy single in both movements.

“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups

Categories
CrossFit Workouts

2014-04-11

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