CrossFit WOD
Five Rounds For Time:
– 3 Power Cleans
– 6 Front Squats
– 9 Ring Dips
– 12 Situps
Tag: Squat
CrossFit WOD
Jerk
– 2 Rep Max
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
– 400m TT
– 2:00 Recovery
Six to Eight Rounds
– 200m Run
– 1:30 Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Front Squat
– 3 Rep Max
For Time:
– 100 Burpees
CrossFit WOD
Four Rounds:
– 50 Air Squats
– 400m Run
Mobility WOD
CrossFit WOD
Squat Clean
– Single Heavy Rep in 10 Minutes
Finisher
AMRAP – 2:00
– 5 Hang Power Cleans @ 65%
– Max Pullups/Pushups/Situps/Air Squats/Calories
– 1:00 Rest
Mobility WOD
CrossFit WOD
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell swings (24kg/16kg)
– 100 Double-unders
CrossFit WOD
Back Squat
1RM in 10 Minutes:
EMOM – 8 Minutes
– 2 Back Squats @ 80%
– 8 Pullups
Endurance WOD
Ten Rounds:
– 100m TT w/10-20# vest
– 2 Minute Recovery
Categories
2012-03-27
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
Categories
2012-03-26
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 OHS (95#/65#)
Mobility WOD
CrossFit WOD
Press
5 x 3 @ 75%
Five RFT:
– 20 Air Squats
– 10 Ring Dips
– 5 Strict Pullups
Endurance WOD
Ten Rounds:
– 30 Seconds Max Efforts
– 2:00 Recovery