CrossFit WOD
“Chief”
Five Rounds – 3 Minute AMRAP:
– 3 Power Cleans (135#/95#)
– 6 Pushups
– 9 Air Squats
One minute recovery.
Endurance WOD
Eight to Twelve Rounds:
– 100m Run
– 1 Minute Recovery
*Hold within 2 to 3 seconds. Foul: 50 burpees
CrossFit WOD
“Barbara”
Five Rounds:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 3 Minutes Rest
CrossFit WOD
Power Clean
5 x 3 @ 75%
Five Rounds
– 10 Overhead Squat (95#/65#)
– 10 Knees to Elbows
Endurance WOD
Three to Five Rounds:
– 1200m time trials
– recover 2x as long as it takes to complete distance
Mobility
CrossFit WOD
Back Squat
– 5 x 5 @ 65%
For Time:
– 2k Row
Mobility WOD
CrossFit WOD
“Chelsea”
30 Rounds OTM:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rope Climb: Skills and Strength
CrossFit WOD
Front Squat
5 x 3 @ 75%
“Kelly” lite:
Five Rounds
– 400m Run
– 20 Box Jumps
– 20 Wall Balls
Mobility WOD
CrossFit WOD
“Angie”
-100 Pullups
-100 Pushups
-100 Situps
-100 Air Squats
Mobility WOD
CrossFit WOD
Push Press
1-1-1-1-1-1-1
Five rounds for time:
– 7 Front Squats
– 7 Ring Dips
Mobility WOD
CrossFit WOD
Skill:
Rope Climb Drills
*Video posted below.
Strength:
Overhead Squat
1-1-1-1-1-1-1
Finisher:
Four Rounds:
– 5 Overhead Lunge (45#/25#)
– 10 Pullups
– 15 Situps
Endurance WOD
Four to Eight Rounds:
– 400m TT
– 3 to 4 Minutes Recovery
Rope Climb Progressions
CrossFit WOD
Oly The Bear
Seven Rounds of Seven:
– Squat Clean
– Push Jerk
– Front Squat
– Push Jerk
Endurance WOD
1. Two to Six Rounds
– 200m Run
– 1:00 Recovery
*Hold within 2-3 seconds
2. Two to Six Rounds
– 400m Run
– 1:30 Recovery
*Hold within 3-5 seconds
Mobility WOD