CrossFit WOD
2k Row
and
Death by
– Pullup
or
EMOM – 15:00
– 1 Power Clean
– 1 Front Squat
– 1 Thruster
Tag: Thruster
CrossFit WOD
Five Rounds
1a. 1 Thruster
1b. 3:00 Rest
Three Rounds
2a. 3 Front Squats (80% of 1RM Front Squat)
2b. 1:30 Rest
Four Rounds
3a. Max Mixed Grip Pullups @ 30X0
3b. Max HSPU
3c. 1:00 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*1/1 Work Rest
CrossFit WOD
21-15-9:
– Deadlift (225#/155#)
– Thruster (95#/65#)
Mobility WOD
– High Hamstring
– Anterior Hip
– Band Squat
CrossFit WOD
Three Rounds:
– 4 TnG Power Cleans
– 6 Burpees
– 3:00 Rest
*Same Weight, As Fast as Possible.
Two Rounds:
– 1:00 Thrusters (95/65#)
– 1:00 Chin ups COVP
– 5:00 Rest
For Time:
– 800m Run
CrossFit WOD
“Hope”
Three Rounds for Reps:
– Burpees in 1 Minute
– Power Snatches in 1 Minute (75#/55#)
– Box Jumps in 1 Minute (24″)
– Thrusters in 1 Minute (75#/55#)
– C2B Pullups in 1 Minute
– 1 Minute Rest
CrossFit WOD
“Fran”
21-15-9:
– Thruster (95#/65#)
– Pullup (C2B)
Mobility WOD
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– Equal Rest
– 200m Run/250m Row
– Equal Rest
– 300m Run/500m Row
– Equal Rest
CrossFit WOD
Four Rounds For Time:
– 5 Thrusters, 135/95 pounds
– 10 Handstand Push ups
– 15 Pullups
Endurance WOD
Five Rounds:
– 800m Run
– 3:00 Rest
*Hold 3 to 5 seconds or foul.
CrossFit WOD
“Jackie” Rewind
– 1,000m Rower
– 50 Thrusters
– 30 Pullups
– 50 Thrusters
– 1,000m Rower
Mobility WOD
Categories
2012-03-28
CrossFit WOD
Three Rounds for Time:
– 50 Double Unders
– 15 Thrusters (95/65#)
– 15 Sumo Deadlift High Pulls (95/65#)
– Rest 1:00 between rounds
Mobility WOD
Ten Minute Squat Test
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