CrossFit WOD
“Nancy”
Five Rounds For Time:
– 400m Run
– 15 OH Squats (95#/65#)
Tag: Squat
CrossFit WOD
1RM – 15:00
– Front Squat
1RM – 15:00
– Press
1RM – 15:00
– Deadlift
CrossFit WOD
“Cindy”
AMRAP – 20:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
Open WOD 14.3
EMOM – 16:00
– Odd: 5 Front Squats
– Even: 5 C2B Pullup
CrossFit WOD
Total Time:
1a. 800m Run
– 2:00 Rest
1b. Five Rounds:
– 6 Burpees
– 8 Ring Dips
– 10 Jumping Squats
– 2:00 Rest
1c. 800m Run
– 2:00 Rest
1d. Five Rounds:
– 6 Burpees
– 8 Hand Release Pushups
– 10 Jumping Lunges (total)
CrossFit WOD
3RM – 15:00
– OH Squat
AMRAP – 15:00
– 30 Double Unders
– 150′ Bear Crawl
CrossFit WOD
Ten Rounds
– :30 Goblet Squats
– :30 Rest
– :30 Mountain Climbers
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Plank Hold
– :30 Rest
Categories
2014-03-03
Word of the Month
aer·o·bic adjective \er-ˈō-bik\
– strengthening the heart and lungs by making them work hard for several minutes or more
CrossFit WOD
1RM – 12:00
– Front Squat
1RM – 10:00
– Push Press
For Total Reps:
– 1:00 Wall Ball
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Ring Dips
CrossFit WOD
Skill – 10:00
– Kipping Pullup
EMOM – 15:00
– 15 Air Squat
– 10 Pushup
– 5 Pullup