CrossFit WOD
Front Squat w/ 2:00 Rest
5-4-3-2-1
For Time:
10-8-6-4-2
– Thrusters (115#/75#)
– 100m Run
– 100m Walk
Endurance WOD
Eight to Twelve Rounds:
– 200m Run/250m Row
– 1:00 Rest
Hold within 2 to 3 seconds.
Tag: Squat
CrossFit WOD
“Tabata Something Else”
– Pullups x 8
– Pushups x 8
– Situps x 8
– Air Squats x 8
CrossFit WOD
Three Rounds w/ 3:00 Rest
AMRAP – 6:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Three Rounds:
– 600m Run
– 20 KB Goblet Squats
– 20 Situps
– 20 Lunges
– 20 Mountain Climbers
– 4:00 Rest
CrossFit WOD
Three Rounds
– 5 Presses
– 10 CoVP Pullups
– 15 KB Swings
– 2:00 Rest
Three Rounds
– 5 Push Presses
– 10 KB Swings
– 15 Wall Balls
– 2:00 Rest
Three Rounds
– 5 Front Squats
– 10 Wall Balls
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Three Rounds
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 4:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Ten Rounds:
– :30 Hill Sprints
– 2:00 Rest
CrossFit WOD
Front Squat
3-2-1-3-2-1
*Lift every three minutes.
Partner Finisher – 10:00
– Wall Balls (20#/14# @ 10’/9′)
– Hollow Hold
Note: One partner performs wall balls while their partner maintains a hollow hold. When the partner doing the hollow hold breaks they must switch. Score will be total wall ball reps completed in the 10:00 period.
CrossFit WOD
Skill Practice
– Muscle Up
Five Rounds
– 12 Overhead Squats (95#/65#)
– 12 Ring Dips
Endurance WOD
Three Rounds
– 800m Run/1000m Row
– 1:00 Rest
Hold within 3 to 5 seconds.
CrossFit WOD
Five Rounds
– 3 Front Squat @ 30X1
– 5 Pullups
– 10 Pushups
– 15 Situps
– 3:00 Rest
Endurance WOD
For Distance
– 1:00 on/1:00 off
– :50 on/1:00 off
– :40 on/1:00 off
– :30 on/1:00 off
– :20 on/1:00 off
– :10 on
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.