CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 3:00 Rest
AMRAP – 6:00
– 5 Russian KB Swings
– 5 Box Jumps (20″/16″)
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 1:30 Rest
*Hold splits within 3-5 seconds.
Tag: Squat
CrossFit WOD
Six Rounds:
– 5 Push Presses @ 60% of 1RM
– 5 Front Squats
– 10 Pullups
– 2:00 Rest
Endurance WOD
Run/Row
– 5k @85% 5k Time Trial Pace
CrossFit WOD
EMOM – 12:00
Odd Minutes
– 5 Deadlift @ 60% of 1RM
Even Minutes
– 6 Pushups
– 9 Mountain Climbers (each)
– 12 Air Squats
Mobility WOD
Three Rounds
– :30/:45/1:00 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for 1:00 if you already completed :45 holds.
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
One Rep Max – 12:00
– Front Squat
EMOM – 10:00
– 5 Pullups
– 5 Single KB OH Lunges (each arm)
Mobility WOD
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 2:00 Rest
CrossFit WOD
– 4:00 Rower (for Calories)
– 3:00 of Strict Pullups
– 2:00 of Front Squats (125#/85#)
– 1:00 of Strict Presses (75#/55#)
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Finisher:
Death By Wall Ball
CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest
Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.
Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest
CrossFit WOD
For Time w/ Partner:
– 800m Run (45#/35#)
– 80 Push Press (45#/35#)
– 80 OH Squat (45#/35#)
– 800m Run (45#/35)
– 80 Pushups
– 80 Air Squats
CrossFit WOD
AMRAP – 12:00
– Max Strict Pullups
– 4 Deadlifts (60% of 1RM)
– 12 Air Squats
CrossFit WOD
Strict Press
– 10:00 to find 1RM
Front Squat
– 10:00 to find 1RM
7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On