CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
CrossFit WOD
AMRAP 20:00
– 4 Power Cleans (165#/105#)
– 400m Run
Mobility WOD
Plank Hold on Rings
Three Rounds:
– :30/:45/1:00 Hold
CrossFit WOD
Six Rounds:
– 400m Run
– 25 Situps
CrossFit WOD
For Time w/ Partner:
– 800m Run (45#/35#)
– 80 Push Press (45#/35#)
– 80 OH Squat (45#/35#)
– 800m Run (45#/35)
– 80 Pushups
– 80 Air Squats
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Some inspiration/motivation for this WOD.
CrossFit WOD
“Boneyard Baseline”
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
For Time:
– 1,000m Row
– 1,000m Run
– 100 KB Swings (24kg/16kg)
CrossFit WOD
Five Rounds:
– 10 KB Swing (32kg/20kg)
– 400m Run
– 3:00 Active Rest
CrossFit WOD
For Time:
– 5k Run
CrossFit WOD
Front Squat w/ 2:00 Rest
5-4-3-2-1
For Time:
10-8-6-4-2
– Thrusters (115#/75#)
– 100m Run
– 100m Walk
Endurance WOD
Eight to Twelve Rounds:
– 200m Run/250m Row
– 1:00 Rest
Hold within 2 to 3 seconds.