CrossFit W.O.D Strength: Weighted Pull Ups 3-3-3-2-2-2 Metcon: E02:00MOMx7 Rounds: 3 Bar Muscle Ups 6 RKBS #32/24kg 12 Air Squats CrossFit Endurance 04:00 Min On(AMRAP)/03:00 Min Row\Bike @6 x 7 Rounds: 10 Toes To Bars 15 2DB Burpee To Clean #2x17.
CrossFit W.O.D Strength: Romanian Deadlift 5x6 @31X1 Tempo Metcon: 15:00 Min Amrap: 15\12 Cals Row 3 WallWalks 15 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance 10 Rounds For Time: 200m Run 12 Push-Ups 18 KB Goblet Squats #16/12kg 24 KB Swings Into 2
CrossFit W.O.D Strength: Split Jerk 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 15 2DB Thrusters #2x22.5/15kg CrossFit Strength: Part A: Wide Grip Pull Ups 5x5 Part B: 4 SuperSets: 5 Weighted Push Ups 20-30 Sec Hanging L-sit Part C: 50 2DB Box Step Ups #2x22.
CrossFit W.O.D 26.2 CrossFit Open Workout For time: 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Chest-To-Bar Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Ring Muscle Ups Time
CrossFit W.O.D Strength: 20:00 Min Practice HandStand Metcon: 5 Rounds For time: 15 Box Jump Overs #60/50cm 10 Hang Power Cleans #60/43kg
CrossFit W.O.D Strength: Back Squats 8-8-6-6-4-4 Metcon: For Time: 40/32 Cals row Or 30/24 Cals Bike 2DB 30 Front Squats #2x22.5/15kg 30/24Cals Row Or 24/18 Cals Bike 20 2DB Front Rack Lunges 20/16Cals Row Or 16/12 Cals Bike 10 2DB
CrossFit W.O.D Strength: 4 Supersets: 10\10 Weighted B-Stance Deadlifts @3 Sec on the Way Down 5\5 Weighted Cossack Squats 6-8 Pike Push Ups Metcon: 16:00 Min EMOM, For Max Reps Of Each: 1.) Weighted Sit-Ups 2.) Double Unders 3.) Burpees 4.) Push Ups
CrossFit W.O.D Strength: 4-5 Supersets: 00:30-00:50 sec Box Pike\Wall HS Hold 20 V-Ups 00:30 Sec Side Plank\Per Side Metcon: For Time: 200 Double Unbers 20 Navy Seal Burpees 30 Jump Squats 150 Double Unders 15 Navy Seal Burpees 30 Jump Squats 100 Double
CrossFit W.O.D Strength: 15:00 Min For Quality- 8\8 Weighted Step Ups @5 sec on the way down 5\5 Weighted Skater Squats Or Cossack Squats 10-12 Bench Dips Metcon: 20:00 Min AMRAP: 200m Run 50 Back Extnesions 40 Commando Planks 30 Weighted Sit Ups 20
CrossFit W.O.D Strength: 4 SuperSets: 8-10 Pike Push Ups 15\15 Weighted Single Legged Glute Bridge 30 Sec Weighted Wall Sit Hold Metcon: 5 Rounds For Time: 30 Air Squats 20 Burpees 30 Alternating Lunges 20 V-Ups 30 Mountain Climbers 20 Push-Ups
CrossFit W.O.D 26.1 For time: 20 Wall-Ball Shots #10/6 | #6/4 18 Box Jump-Overs#60/50CM 30 Wall-Ball Shots 18 Box Jump-Overs 40 Wall-Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall-Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall-Ball Shots 18 Box Jump-Overs 30 Wall-Ball Shots 18
CrossFit W.O.D Strength: 4 Supersets: 5\5 Bulgarian Split Squats 5 Weighted Push Ups Metcon: E04:00MOMx5 Rounds: 24\18 Cals Bike Into Amrap Of: 8 Ring Rows 12 Russian KB Swings #32/24kg Weightlifting Part 1: 5-6 sets: 2 Snatch Deadlift (Tempo) 2 High Hang snatch 45-60%