CrossFit WOD
For Time:
– 30 Burpee Box Jumps (24″/20″)
– 3k Run
– 30 Burpee Box Jumps (24″/20″)
Tag: Run
CrossFit WOD
Twenty Rounds w/ Partner (10 rounds each):
– 15 KB Swings
– 200m Run
– Tag
CrossFit WOD
Partner Run 6k
15 Rounds for Time (RFT):
– 400m Run
– 10 Burpees
– Tag
CrossFit WOD
Partner AMRAP – 10:00
– 100m Run
Rest 4:00
Partner AMRAP – 5:00
– Situps
Rest 2:00
Partner AMRAP – 5:00
– KB Swings
*Only one partner may work at a time. Score for each station will be recorded.
CrossFit WOD
Three Rounds w/ Partner for Total Time:
– P1: 1k Run, P2: Rest
– P1: Rest, P2: 1k Run
CrossFit WOD
In 20:00:
– 800m Run
then
AMRAP
– 5 KB Presses (each arm)
– 10 Deadlifts (135#/95#)
– 15 Wall Balls
Mobility WOD
CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
CrossFit WOD
Five Rounds
– 25m Bear Crawl
– 25m Walking Lunge
– 100m Sprint
Endurance WOD
Every 30 Seconds for 6:00
– 100m Run/125m Row
Rest 3:00
Every 30 Seconds for 4:00
– 100m Run/125m Row
Rest 2:00
Every 30 Seconds for 2:00
– 100m Run/125m Row
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
For Time:
– 1k Row
– 400m Run
– 200 Double Unders
Mobility WOD
– High Hamstring
– Anterior Hip