CrossFit WOD
Three Rounds For Time:
– 10 C2B Pullups
– 15 Push Presses (95#/65#)
– 20 BB Lunges (95#/65#)
*Barbell on your back for lunges, 20 total.
For Time:
– 4:00 Front Plank on Rings
– 1k Run
*Accumulate 4:00. Resting does not count towards 4:00.
CrossFit WOD
“Nancy”
Five Rounds For Time:
– 400m Run
– 15 OH Squats (95#/65#)
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
Total Time:
1a. 800m Run
– 2:00 Rest
1b. Five Rounds:
– 6 Burpees
– 8 Ring Dips
– 10 Jumping Squats
– 2:00 Rest
1c. 800m Run
– 2:00 Rest
1d. Five Rounds:
– 6 Burpees
– 8 Hand Release Pushups
– 10 Jumping Lunges (total)
CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Split Jerk
For Time:
– 1,600m Run
– or –
– 1,600m Row
CrossFit WOD
ME Clean
2RM – 15:00
– 1.1 Clean
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
AMRAP – 30:00
– 3 Push Press
– 6 Front Squats
– 200m Run
Note: After the run you must rest until the next minute begins.
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
Daily Motivation: “You don’t have to go fast. You just have to go.”
CrossFit WOD
Three Rounds w/ 5:00 Rest
AMRAP – 10:00 @ 80%
Buy-in: 400m Run
– 5 Pullup
– 10 Pushup
– 15 KB Swings