CrossFit WOD
AMRAP – 15:00 @ 80%
– 6 HR Pushups
– 6 Russian KB Swings
– 6 Lunges (each)
*This is a steady pace. No pain. Sustain.
Four Rounds w/ 3:00 Rest
– 400m Sprint
Tag: Run
CrossFit WOD
Weakness Work – 10:00
– 1:00 Single Leg Hip Bridge Hold (each)
30 Rounds
– :30 Run
– :30 Walk
Single Leg Hip Bridge
CrossFit WOD
Four Rounds w/ 1:30 Rest
– 4 Front Squat @ 41X0
– 4 Weighted Pullups @ 21X0
– 8 Single Arm Kettlebell Rows @ 21X0
*Opposite arm and leg supported on bench.
Four Rounds for Time:
– 10 Double KB Thrusters
– 200m Run
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 1.1.1 Three Position Snatch
*Pause 1″ off ground, below knee, and mid-thigh. Rest 15 seconds between reps.
For Time:
– 600m Run
– 50 HR Pushups
– 50 Jumping Lunges (each)
– 600m Run
CrossFit WOD
Three Rounds every 3:00
– 200m Run
1:00 Rest
Three Rounds
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Burpees
– 1:00 Rest
1:00 Rest
Three Rounds every 2:00
– 200m Run
CrossFit WOD
Three Rounds w/ 10:00 Rest:
– 200m Run
– 15 KB Swings (32kg/24kg)
– 25 Burpees
– 15 KB Swings (32kg/24kg)
– 200m Run
CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups
Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups
Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run
CrossFit WOD
1RM – 15:00
– Back Squat
– Weighted Pullup
*Alternate between squat and pullup during the time period working up to your heavy single in both movements.
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
CrossFit WOD
For Time:
– 500m Row
– 1:00 Rest
– 400m Run
– 20 Knees to Elbows
– 40 Thrusters (45#/35#)
– 60 KB Swings (24kg/16kg)
– 400m Run