CrossFit WOD
Four Rounds for Reps:
– Pullups 1 Minute
– Pushups 1 Minute
– Air Squats 1 Minute
– Rest 1 Minute
Endurance WOD
Two to Six Rounds:
– 4 Minute Run
– 3 Minute Recovery
Mobility WOD
Tag: Squat
Daily WOD
Press
3-3-3-3-3
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility WOD
Daily WOD
AMRAP – 12 Minutes:
– 3 Power Snatch (60-70% of 1RM)
– 3 Muscle Ups (9 Pullups/9 Push Ups)
– 12 Air Squats
Categories
2011-12-13 WOD
Four Rounds
– 8 Double KB Front Squats
– 16 Mountain Climbers
Four Rounds
– 8 Double KB Step Ups
– 16 Hollow Rocks
For Time
– 1k Row
Endurance WOD
Three Rounds:
– 200m (equal time rest)
– 400m (equal time rest)
– 600m (equal time rest)
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
Mobility WOD
Daily WOD
AMRAP – 20 Minutes:
– 12 Air Squats
– 9 Pullups
– 6 Power Cleans (135#/95#)
– 3 Handstand Pushups
Mobility WOD
Daily WOD
Five Rounds for Reps:
– Unbroken Ring Dips
– 30 Seconds Rest
– Unbroken Overhead Squats (95#/65#)
– 30 Seconds Rest
Endurance WOD A
Two to Four Rounds:
– 1000m Run
– 3 Minute Recovery
Endurance WOD B
Six to Twelve Rounds:
– 200m Run
– 2 Minutes Recovery
*Hold 1-2 seconds from best interval.
Daily WOD
Five Rounds:
– 5 Front Squats (155#/105#)
– 10 Burpees
– 15 KB Swings (24kg/16kg)
Mobility WOD
Daily WOD
Split Jerk
1-1-1-1-1 For Load
Death by Cindy
– Pullup
– Pushup
– Air Squat
Mobility WOD
Daily WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps
Mobility WOD