CrossFit WOD
Four Rounds w/ 2:00 Rest
– 2.2 Strict Presses @ 12X1
Four Rounds w/ 2:00 Rest
– 3 Cleans
– 2 Push Presses
– 1 Split Jerk
Five Rounds w/ 2:00 Rest
– 7 Heavy Thrusters (increase weight each round)
– 12 Slam Balls
Tag: Slam Ball
CrossFit WOD
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
Categories
2012-09-14
CrossFit WOD
Five Rounds:
– 5 KB Alternating Presses
– Max Strict Pullups
– 2:00 Rest
Four Rounds:
– 10 Weighted OH Lunges (total)
– Max Double Unders
– 2:00 Rest
Three Rounds:
– 15 Ball Slams
– Max Plank Hold
– 2:00 Rest
CrossFit WOD
Five Rounds:
– 5 Push Press (unbroken)
– 400m Row
– 3:00 Rest
Partner Finisher
AMRAP – 8:00
– Slam Balls
*Ball drop penalty, five burpees.
Endurance WOD
Two Rounds:
– 1000m Run/1250 Row
– 2:00 Rest
*Deviate no more than 3-5 seconds.
Categories
2012-01-10
Underground Strength
Five Rounds
1a. 5 Sumo Deadlifts
Three Rounds
2a. 10 Slam Balls
2b. 10 High Box Jumps
Three Rounds
3a. 15 Weighted Situps
3b. 150′ Farmers Walk
Endurance WOD
Three to Six Rounds:
– 1200m Run
– 2 to 3 Minutes Recovery
*Hold 3 to 5 seconds.
Rope Climb
Daily WOD
Power Snatch
1-1-1-1-1
Tabatas
– Box Jumps (8 x 20/10)
– Slam Balls (8 x 20/10)
Mobility WOD
WOD
Tabatas:
– Slam Balls x 8
– Air Squats x 8
– Mountain Climbers x 8
– Situps x 8
Endurance WOD
1min ladder:
– 1min on, 1min off
– 1min on, 50s off
– 1min on, 40s off
– 1min on, 30s off
– 1min on, 20s off
– 1min on, 10s off
– then go back up the ladder until you finish with 1min on, 50s off, 1min on
Mobility WOD
Five Rounds
– 5 Sumo Deadlifts (185#/115#)
– 20 Slam Balls
Five Rounds
– Handstand Hold for 1 Minute
– Hollow Rock for 1 Minute
Categories
2011-06-07 WOD
Five Rounds
– 5 Handstand Pushups
– 5 Deadlifts (225/135#)
Three Rounds
– Max Pushups
– Max Body Rows
Two Rounds
– Two Minutes Max Slam Balls
– Two Minutes Max Wall Balls
Categories
2011-05-05 WOD
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls