CrossFit WOD
Four Rounds w/ 1:00 Rest
– 4 Clean Grip Deadlift @ 31X1
– 1:00 Rest
– 4 Double KB Press @ 21X1
Three Rounds w/ 2:00 Rest
– 8 One Legged Deadlift @2010 (each leg)
– :30 Rest
– 10 Heavy Russian KB Swings
– :30 Rest
– 10 Back Extensions @ 2020
Finisher
– 20 KB Windmills (each arm)
Daily Motivation: “Fall down 7 times. Get up 8!” -Japanese Proverb
CrossFit WOD
Four Rounds:
– 5 KB Windmills (each)
– 1:00 Plank Hold
Four Rounds @ 85%:
AMRAP – 1:30 w/ 6:00 Rest
– 3 Burpees
– 5 Russian KB Swings
Five Rounds
1a. 5 BB Bench Press
Four Rounds
2a. 5 Turkish Getups
2b. 5 Windmills
Three Rounds
3a. 20 Weighted Situps
Five Rounds
1a. 5 KB Windmills (each)
Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows
Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps
*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats
Olympic Strength
1. 5 x 1 Snatch Balance
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
Olympic Strength
1. 5 x 5 Jerk
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
1. 5 x 3 Snatch Balance
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
Olympic Strength
1. 5 x 5 Snatch Balance
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps