CrossFit WOD
Four Rounds
– 1.1.1.1 Clean and Jerk
– 10 Russian KB Swings
– 200m Run
– 2:00 Rest
Four Rounds
– 1.1.1.1 Power Clean
– 10 Burpees
– 200m Run
– 3:00 Rest
Endurance WOD
Two Rounds:
– 600m Run/750m Row
– 800m Run/1000m Row
– 1000m Run/1200m Row
CrossFit WOD
Three Rounds:
– 600m Run
– 20 KB Goblet Squats
– 20 Situps
– 20 Lunges
– 20 Mountain Climbers
– 4:00 Rest
CrossFit WOD
Partner WOD
AMRAP – 25:00
a. 10 KB High Pulls (32kg/20kg)
b. 100m Sprint (out)
c. 100m Sprint (back)
Note: Both partners must complete their part before the first partner can move on to the next movement. For example: Partner one does part a. Partner two does part a. Partner one does part b. Partner two does part be, etc.
CrossFit WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
CrossFit WOD
Five Rounds
– 5 Weighted Step Ups (each leg)
– 10 Box Jumps (24″/20″)
– 200m Run
– 3:00 Rest
CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.
CrossFit WOD
3k Run
and
Death by
– Pushups (start @ 5)
or
2k Row
and
Death by
– Pullups
CrossFit WOD
3k Run
3:00 Rest
Death by
– Pushup (start @ 5)
CrossFit WOD
Burpee Ladder (With Partner):
1-2-3-4-5-6-7-8-9-10
*Partner A does 1 burpee, partner B does 1 burpee, partner A does 2, partner B does 2, etc.
then
2k Run
Each partner runs 2k at the same time. Clock begins with burpees and ends with completion of the run. The team will have a time for the burpees and each team member will have a total time after completion of the run.
CrossFit WOD
Partner AMRAP – 10:00
– 100m Run (Partners Alternate)
Rest 5:00
Partner AMRAP – 8:00
– Wall Balls (20/14#; 10/9′; One Partner Working)