CrossFit WOD
Four Rounds:
– 4 Clean Grip Deadlift
– Max Ring Dips @ 20X1
Four Rounds:
– 10 Hand Release Pushups
– 10 Squat Thrusts
– 10 Box Jumps
Finisher:
– 3:00 Accumulated Hollow Hold
Tag: Squat Thrust
CrossFit WOD
Three Rounds:
– 1:00 Wall Ball
– 1:00 Pushups
– 1:00 Squat Thrusts
– 1:00 Jump Rope
– 1:00 Rest
CrossFit WOD
Ten Rounds
– :30 Goblet Squats
– :30 Rest
– :30 Mountain Climbers
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Plank Hold
– :30 Rest
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Pushups
– 1:00 Situps
– 1:00 Lunges
– 1:00 Ring Rows
– 1:00 Squat Thrusts
CrossFit WOD
Two Rounds w/ 2:00 Rest
AMRAP – 5:00
– 5 Deadlifts (135#/95#)
– 5 Squat Thrusts
– 10 Wall Ball (20#/14# @ 10’/9′)
2:00 Rest
AMRAP – 5:00
– 5 Wall Ball (20#/14# @ 10’/9′)
– 5 Pushups
– 10 Deadlift (135#/95#)
Daily Motivation: “Winning isn’t everything, but wanting to win is.” -Vince Lombardi
CrossFit WOD
Weighted Pullups
3-3-3-3-3 at 31X1
2:00 Rest
Four Rounds w/ 2:00 Rest
– :45 Single KB Thruster (right)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Single KB Thruster (left)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Just do it!” -Nike
CrossFit WOD
Five Rounds w/ 1:30 Rest
– :30 Single KB Thruster (right)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Single KB Thruster (left)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “The first step is always the hardest. Stop thinking about it and just do it.”
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 3 Deadlifts (315#/225#)
– 6 Burpees
– 200m Sprint
Four Rounds w/ 3:00 Rest
– 5 SDLHP (115#/75#)
– 10 Squat Thrusts
Finisher
– 60 Hollow Rocks
Daily Motivation: “What you do today can improve all of your tomorrows.”
CrossFit WOD
Three Rounds w/ 2:00 Rest
AMRAP – 3:00 @ 80 %
– 5 Box Jumps (20″/16″)
– 5 Air Squats
– 5 Squat Thrusts
5:00 Rest
Three Rounds w/ 2:00 Rest @ 80%
– 5 Pushups
– 5 Situps
– 5 Lunges (each)
Daily Motivation: “Take care of your body. It’s the only place you have to live.” -Jim Rohn
CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00 w/ 8 Pullup Buy In
– 5 Mountain Climbers (each)
– 10 Squat Thrusts