CrossFit WOD
Seven RFT:
– 3 Front squat (185#/135#)
– 15 Hand Release Pushups
Mobility WOD
Tag: Squat
Categories
2012-03-20
Underground Strength
Four Rounds
1a. Max Handstand Hold
1b. 15 Close Stance Squats
Four Rounds
2a. 4/3/2/1 Rope Climbs
2b. 8/6/4/2 Pistols
Four Rounds
3a. Max Hollow Body Hold
3b. 10 Bridge Ups
Endurance
Four to Six Rounds:
– 2:00 Time Trial
– 4:00 Recover
Hollow Body
Bridge Up
CrossFit WOD
AMRAP – 10 Minutes:
– 8 Russian Kettlebell Swings (24)
– 8 C2B Pullups
– 8 Air Squats
Mobility WOD
CrossFit WOD
Front Squat
– 5 x 5 @ 65% of 1RM
Finisher
– Death by Burpees
Mobility WOD
CrossFit WOD
Baseline 2
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Mobility WOD
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD
CrossFit WOD
Overhead Squat
5 x 3 @ 75%
10 to 1 Reps:
– OH Lunges (45#/25#)
– Mountain Climbers
– KB Swing (24kg/16kg)
CrossFit WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Mobility WOD
CrossFit WOD
Press
5 x 5 @ 65%
Five Rounds:
– 5 KB Swings
– 5 KB Cleans
– 5 KB Push Presses
– 5 KB Front Squats
Endurance WOD
Six to Eight Rounds:
– 1:30 Run
– 1:00 Recover
CrossFit WOD
Deadlift
– 5 x 5 @ 65%
Five Rounds for Time:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest
Mobility WOD