CrossFit WOD
Skill
– Rope Climb
Six Rounds
– 10 Back Squats @ 2010
– 3:00 Rest
Spanish Wrap
Russian Wrap
Tag: Squat
CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest
CrossFit WOD
Back Squat
6-5-4-3-2 @ 4011
3:00 Rest
Three Rounds
– 12 Barbell Front Rack Lunges (total)
– 1:30 Rest
Ladder – 6:00
– Situp
– Pushup
* 1 Situp, 1 Pushup, 2 Situps, 2 Pushups, 3 Situps, 3 Pushups, etc.
Endurance WOD
Tabata Run/Row
CrossFit WOD
Hang Power Snatch
3-2-2-1-1-1-1
Partner Finisher
AMRAP – 6:00
– 15 Air Squats
Resting Partner: Suitcase Hold
Mobility WOD
CrossFit WOD
Five Rounds
AMRAP – 2:00
– 4 1 1/4 Back Squat @ 4010
– Max Hand Release Pushups
*3:00 rest between rounds.
EMOM – 10:00
– 20 KB Swings (Russian)
Endurance WOD
Three Rounds
– 1 Mile Run/1500m Row
– 3:00 Rest
*Hold within 5 to 10 seconds.
CrossFit WOD
Front Squat
– 1-1-1-1-1
– 2:00 Rest
AMRAP – 8:00
– Squat Cleans – 90% Clean 1RM
Partner Finisher
– 8:00 Row for meters.
(stroke rate must be under 20 strokes/min)
CrossFit WOD
Five Rounds:
– 10, 8, 6, 4, 2 Back Squat @ 3010
– 1:00 Rest
– 1:00 Max Situps
– 3:00 Rest
Finisher
– 300′ Sled Drag
Endurance WOD
Six Rounds:
– 2:00 Run/Row
– 1:00 Rest
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 Overhead Squats (95#/65#)
Mobility WOD
CrossFit WOD
Five Rounds
AMRAP – 2:30
– 400m Run
– Air Squats
– 2:30 Active Recovery
Mobility WOD
– Anterior Hip
– Heel Cord/Calf Bone Saw
CrossFit WOD
“Nasty Girls”
Three Rounds:
– 50 Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135#/95#)