CrossFit W.O.D: Sterngth: 13 min build up to: 1 snatch pull 1 hang squat snatch 1 overhead squat Metcon: For Time: 50 Medball Jump Squats (#10/6) 100 Push ups 50 Medball Lunges (#10/6) 100 Sit ups *Every Break- 5 Burpees Endurance: Every 4 min for 40
CrossFit W.O.D: Strength: Every 3 min for 12 min Floor Press 8-8-5-5 + 30 M Dual DBs Overhead Walk Metcon: 20 Min AMRAP of: 10 Devil Press (#22.5/15x1) 60 Double Unders 20 DB Squats (#22.5/15x1) 400M run
CrossFit W.O.D: Strength: E2MOM for 12 min Weighted Push-ups 8-8-5-5-3-3 Metcon: 16 Min AMRAP of: 30 m Sandbag Walk (#75/45) 25 Box Jump Overs 20 Sandbag Lunge(#75/45) 15 Dual DB Push Press (#22.5/15x2)
CrossFit W.O.D: Strength: 12 min find heavy complex: 1 Clean Pull 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Rounds for time: 5 Burpee over bar 10 Hang Power Cleans (#50/35) 5 Burpee over bar 10 Push jerks (#50/35) 5 Burpee over bar 10 Front
CrossFit W.O.D: Strength: Push press 5-5-5-3-3-3 Metcon: 5 Min AMRAP of: 50 Double under 15 Dual KB front rack lunges (#24/16) -2 Min Rest- 5 Min AMRAP of: 15 Wallballs (#10/6) 10 Dual KB shoulder to overhead (#24/16) Endurance: 7 Round for time: 15 Devil
CrossFit W.O.D: Strength: E2.5MOM for 15min: Good Morning 8-8-5-5-3-3 + 10-16 Seated legs raises Metcon: For time: 10-9-8-7…1 Overhead Squats (#50/35) Ring Dips
CroosFit W.O.D: Strength: E2MOM for 12 min: Power Snatch 3-3-2-2-1-1 Metcon: 15 Min AMRAP of: 20/15 cal Row // 15/12 cal Bike 15 Chest-to-bar 15 Burpees to target 15 Goblet squats (#24/16) Endurance: 40 Min AMRAP of: 10-20-30-40-50… Medball Cleans(#10/6) Situps Hang DB Squat
CrossFit W.O.D: Strength: E2MOM for 10min: Split Jerk 3-2-2-1-1 Metcon: EMOM for 20min for max reps: 1- Pullups 2- Jump Squats 3- H.S.P.U 4- Double Unders Endurance: EMOM for 42min of: 1. Double Unders 2. KB Swings (#20/16) 3. Goblet Stepups (#20/16) 4.
CrossFit W.O.D: Strength: 18 min build to an RM3 Front Squat Metcon: 3 Rounds for time: 2 Rope Climbs 5 Hang Squat Cleans (#70/45) 15 Toes-To-Bar 5 Shoulder To Overhead (#70/45)
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/
CrossFit W.O.D: Strength: Every 2 min for 10 Min: 1 Snatch Balance + 2 Overhead Squat Metcon: 18 min AMRAP of: 25 overhead squat (#43/30) 25 wall ball (#10/6) 25 burpees 25 ring dip 25 box jump
CrossFit W.O.D: Strength: Strict Press 5-5-3-3-2-2 + 30 Sec Side Plank (every set other side) Metcon: 15 Min AMRAP of: 60 Double under 20 DBs Deadlift (#22.5/15x2) 15 Push ups 10 DBs Push Press(#22.5/15x2) Endurance: Every 7 min x 6 sets: 500/400 m
CrossFit W.O.D: Strength: 18 min find RM3 Deadlift Metcon: For Time: 80 V-ups 65 DB Snatch (#22.5/15x1) 50 Pull ups 35 DB Overhead Lunge (#22.5/15x1) 20 Toes to bar Endurance: 35 min AMRAP of: 80 Double under 20 KB R. Swing (#24/16) 10
CrossFit W.O.D: Strength: 16 Min build up to find heavy set 1 Squat Clean + 2 Jerk Metcon: 4 Min AMRAP of: 12/9 cal row/bike 10 Thruster (#43/30) 3 Ring Muscle Up -1 Min Rest- 4 Min AMRAP of: 15 Burpee 10 Box jump Over 5
