CrossFit WOD
Buddy Boneyard Baseline (Partner A/Partner B)
For Time:
– 50 Air Squats/400m Run
– 400m Run/50 Air Squats
– 40 Situps/400m Run
– 400m Run/40 Situps
– 30 Pushups/400m Run
– 400m/30 Pushups
– 20 Pullups/400m Run
– 400m Run/20 Pullups
– 10 Burpess/400m Run
– 400m Run/10 Burpess
*Both partners must complete their work before moving on.
CrossFit WOD
2k Row
and
Death by
– Pullup
or
EMOM – 15:00
– 1 Power Clean
– 1 Front Squat
– 1 Thruster
CrossFit WOD
Four Rounds:
– 12 Deadlifts (185/135#)
– 12 Burpee
– 2:00 Rest
or
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal rest.
CrossFit WOD
AMRAPs
– 5:00 Rower
– 4:00 Pushups
– 3:00 Air Squats
– 2:00 Pushups
– 1:00 Rower
Endurance WOD
Four Rounds
– 600m Run TT/750m Row TT
– 3x Rest
*All out efforts.
CrossFit WOD
Back Squat
3-2-1-3-2-1
Partner AMRAP 10:00
1-2-3-4-5 (Ladder)
– KB Clean Catch Squat (32kg/20kg)
Partners complete the 1 to 5 ladder as many times as possible, alternating the reps. Partner one does 1 rep, partner two does 2 reps, partner one does 3 reps, etc. After the 5 reps are completed start back at 1 rep.
CrossFit WOD
For Time:
– 10 Power Cleans
– 5 Rounds of Cindy
– 8 Power Cleans
– 4 Rounds of Cindy
– 6 Power Cleans
– 3 Rounds of Cindy
– 4 Power Cleans
– 2 Rounds of Cindy
– 2 Power Cleans
– 1 Round of Cindy
Endurance WOD
Five Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Five Rounds:
– 1 Strict Press
– 5 Back Squats (1 & 1/4 Squat)
– 3:00 Rest
Four Rounds
– 150′ Farmers Walk
– 5 Burpee Box Jumps (30″/24″)
– 2:00 Rest
Endurance WOD
Ten Rounds:
– 100m Run/150m Row
– :45 Rest
*Hold splits within 2-3 seconds.
CrossFit WOD
Back Squat
5-3-2-5-3-2
EMOM – 6:00
– 5 Hang Squat Cleans (135#/95#)
AMRAP – 3:00
– Burpees
Endurance WOD
Run/Row
– 5:00 Work/2:30 Rest
– 6:00 Work/3:00 Rest
– 7:00 Work
CrossFit WOD
Tabata Mix (20/10):
– 8 x Squats
– 8 x Pushups
– 8 x Situps
– 8 x Pullups
Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold efforts within 3-5 seconds.
CrossFit WOD
Overhead Squat
5-5-5-5-5 (3:00 Rest)
AMRAP – 5:00
– Mixed Grip Pullups (change grip every set)
3:00 Total
– Plank Hold
Endurance WOD
Four Rounds:
– 400m Run/500m Row
– 1:30 Rest
Hold splits within 2-3 seconds.