CrossFit WOD
Deadlift
2-2-2-2-2-2
Four Rounds
– 45 seconds of Burpees
– 45 seconds of Situps
– 60 seconds of Rest
Tag: Situp
CrossFit WOD
Boneyard Baseline
– 50 Air Squat
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
Push Press
– Heavy 5 Rep
Five Rounds
– 5 Press @ 75% of heavy 5 rep push press
– 10 KB Swings
– 20 Situps
Endurance WOD
Run
Nine Rounds
– 1:00 Run
– 1:00 Rest
*Each run effort should be at 95% effort.
Row
Four Rounds
– 500m Row
– Equal Rest
*Hold all splits within 2 to 3 seconds.
CrossFit WOD
Five Rounds For Time:
– 3 Power Cleans
– 6 Front Squats
– 9 Ring Dips
– 12 Situps
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
CrossFit WOD
Five Rounds for Time:
– 5 Dead Stop Deadlifts (275/185)
– 15 Situps
– 20 Lunges Total (10 each)
Mobility WOD
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
Mobility WOD
CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
CrossFit WOD
“Barbara”
Five Rounds:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3 Minutes Rest
Categories
2012-02-02
Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Eight Rounds:
– 600m Run
– 2 Minute Recovery
*Hold within 2 to 3 seconds.