CrossFit WOD
Overhead Squat w/ 3:00 Rest
3-2-2-1-1-1
Ladder – 8:00
– Pullups
– 5x Double Unders
Tag: Squat
CrossFit WOD
“Barbara”
Five Rounds
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3:00 Rest
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 4 Front Squats @ 22X1
– Max Strict Pullups
AMRAP – 8:00
– 6 OH Lunges (each)
– 8 Weighted Situps
– 10 Pushups
Endurance WOD
Run
Six Rounds
– 150m Shuttle Sprint on 2:00s
Row
Eight Rounds
– 250m
– 1:00 Rest
*Hold splits within 2 to 3 seconds.
CrossFit WOD
“Boneyard Baseline”
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
CrossFit WOD
“Chelsea”
EMOM – 30:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
CrossFit WOD
Five Rounds:
– 1 Power Clean + 3 Push Presses
– 10 Wall Balls
– 1:00 Rest
Three Rounds:
– 1 Power Clean + 5 Front Squats
– 15 Burpees
– 2:00 Rest
AMRAP 3:00
– Double Unders
Endurance WOD
Three Rounds:
– 1000m Run/1250m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
“The Chief”
Five 3:00 AMRAPS w/ 1:00 Rest:
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
Endurance WOD
Run/Row
– 5:00 on
– 2:30 off
– 6:00 on
– 3:00 off
– 7:00 on
CrossFit WOD
Front Squat w/ 3:00 Rest
5-4-3-2-1
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Five Rounds:
– 400m Run/500m Row
– 1:00 Rest
*Run/Row 2 to 3 seconds faster than last week.
CrossFit WOD
Two Rounds w/ 4:00 Rest
AMRAP 8:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Time Trial
– 800m Run/1,000m Row
5:00 Rest
Two Rounds @ 75% of Time Trial:
– 800m Run/1,000m Row
– 2:00 Rest
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