CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Overhead Squats
– 10 Box Jumps (24″/20″)
– 30 Double Unders
Four Rounds w/ 2:00 Rest
– 5 Power Snatches
– 10 C2B Pullups
– 30 Mountain Climbers (each)
Endurance WOD
Time Trial
400m Run/500m Row
5:00 Rest
Four Rounds @ 75% of Time Trial
– 400m Run/500m Row
– 1:00 Rest
CrossFit WOD
Five Rounds
– 3 Push Press
– Max Strict Pullups
– 2:00 Rest
21-15-9
– KB Snatch (each arm)
– Mountain Climbers (each leg)
Endurance WOD
Tabata Run/Tabata Row
Eight Rounds
– :20 Work
– :10 Reast
CrossFit WOD
EMOM – 15:00
– 1 Power Snatch
– 1 Overhead Squat
Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 2:00 Rest
Hold within 3 to 5 seconds.
CrossFit WOD
Power Snatch
1-1-1-1-1
Ladder – 8:00
– Power Snatch (60-70%)
– Pullup
*One rep of each, two reps of each, etc. for ten minutes.
Endurance WOD
Three Rounds
– 1 Mile Run\1500m Row
– 5:00 Rest
*Hold all runs within 5 to 7 seconds. Hold all rows within within 3 to 5 seconds.
CrossFit WOD
Hang Power Snatch
3-2-2-1-1-1-1
Partner Finisher
AMRAP – 6:00
– 15 Air Squats
Resting Partner: Suitcase Hold
Mobility WOD
CrossFit WOD
Three Rounds
1a. 3 Power Snatch x 3 @ 80%
1b. 90 Second Rest
Five Rounds
2a. 7 Deadlift (Touch and Go, Same Weight)
2b. 1:00 Rest
Three Rounds
3a. Max Strict Knees to Elbows
3b. 2:00 Rest
Four Rounds
4a. 10 Weighted Situps
4b. 1:00 Rest
CrossFit WOD
“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest
CrossFit WOD
Seven Rounds:
– 7 Hang Squat Snatch (95#/65#)
– 7 Ring Dips
Mobility WOD
CrossFit WOD
AMRAP – 12:00
– 2 Snatches
– 6 Barbell Burpees
Mobility WOD
CrossFit WOD
Power Snatch
– Heavy Double (Touch and Go)
EMOM x 6
– 3 Power Snatches (80% of heavy double)
– Max Ring Dips