CrossFit WOD
EMOM – 8:00
– 3 Front Squat @ 20X1 w/ 65% of 1RM
EMOM – 12:00
– Odd: 2 TnG Squat Clean
– Even: 6 Toes to Bar
15-12-9 Reps For Time
– Thruster (115#/75#)
– Box Jump (24″/20″)
Tag: Toes to Bar
CrossFit WOD
EMOM – 6:00
– 3 TnG Hang Squat Clean w/ 60% of 1RM
EMOM – 12:00
– Odd: 4 TnG Power Cleans
– Even: 6 Pullup
15-12-9-6 Reps For Time:
– Toes to Bar
– Power Clean (135#/95#)
CrossFit WOD
For Reps
– 1:00 Ground to Overhead (135#/95#)
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Ground to Overhead (165#/115#)
– 1:00 C2B Pullups
– :30 Rest
– 1:00 Ground to Overhead (185#/135#)
– 1:00 Burpee
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 20 OH Lunges (45#/25#)
– 10 Pullups
– 10 Toes to Bar
– 20 Box Jumps (24″/20″)
– 40 Double Unders
*Total lunges. Step down on box jump.
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Toes to Bar
– :30 Rest
– 1:00 Burpees
– :30 Rest
– 1:00 Box Jumps
– :30 Rest
– 1:00 Double Unders
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
AMRAP – 10:00
– 5 Ring Dips
– 5 Lunges (each)
– 10 Mountain Climbers (each)
3:00 Rest
AMRAP – 10:00
– 5 Box Jumps (24″”/20″”)
– 5 Toes to Bar
– 10 Burpees
Note: Pace. Do the first round slow. Each round allow yourself to go a little bit faster, but do not redline.
CrossFit WOD
1RM – 12:00
– Back Squat
1RM – 10:00
– Jerk
15-12-9 Reps For Time:
– Push Press (115#/75#)
– Toes to Bar
CrossFit WOD
1RM – 12:00
– Front Squat
1RM – 8:00
– Push Press
Four Rounds
– 10 Double KB Lunges (total)
– 10 Toes to Bar
*Hold KBs in front rack.
Daily Motivation: “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.” -Pat Riley
CrossFit WOD
Skill – 15:00
– Muscle Ups
21-15-9 For Time
– Thruster (95#/65#)
– Toes to Bar