CrossFit W.O.D: Strength: 13min find RM4 for the Overhead Squat Metcon: For Time: 33-27-21-15 Goblet Squat(#32/24) KB Russian Swing(#32/24) *After each set 400m run Endurance: 42min AMRAP of: 60 Double unders 20 Suomo deadlift high pull (#16/12) 15 box Jumps 20 Knee-to-elbow Gymnastics:
CrossFit W.O.D: Strength: 15min Build up to RM2 For the touch and go Power clean Metcon: 6 Rounds for time: 30 Double Unders 12 Dual DB Deadlift (22.5/15,x2) 6 Dual DB Squat (22.5/15,x2) CrossFit Strength: Part A: Front Rack Lunge 6-6-4-4-2-2 Part
CrossFit W.O.D: Strength: Bench press 5-4-4-3-3 Metcon: 20min AMRAP of: 20 KB Swing (#24/16) 10 Devil Press (#22.5/15,x2) 20m Overhead Lunges (#22.5/15,x1) 10x10m Shuttle run
CrossFit W.O.D: Strength: Back Squat 3-3-2-2-1-1 Metcon: For Time: 50 DBs Thrusters (22.5/15,x2) 40 Chest-to-bar 30 Handstand push-ups Weightlifting: Part 1: 5-6 sets: 2 Press Behind the neck (snatch pos.) 1 Drop Snatch 45-55% Part 2: Snatch first pull Snatch "Panda" pull Below
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 2 rounds: 3min AMRAP: 12 Hand release push-ups 12 Alt. DB Snatch (22.5/15,x1) -1min Rest- 3min AMRAP: 6 Squat Cleans (#60/40) 6 Burpees over bar -1min Rest- Endurance: 36min AMRAP: 30/26 Cal Row // 24/18 Cal Bike
CrossFit W.O.D: Strength: Evrey 1.5min for 12min 1 Clean Pull 1 Power Clean 1 Hang Squat Clean Metcon: E4MOM for 16min: 70 Double unders 15 Box jump overs 20 Push press (#35/25) CrossFit Strength: Part A: Pause Back Squat 20min Build Heavy 1rep with 2 sec
CrossFit W.O.D: Strength: Push Jerk 4-4-3-3-2-2 Metcon: 14min AMRAP: 15/12 Cal Row // 12/9 Cal Bike 20 KB Sumo Deadlift High Pull (#24/16) 16 KB Goblet Lunges (#24/16) Endurance: 3 rounds: 6min AMRAP of: 10x10m Shuttle run 15 Wallballs (#10/6) -1min Rest- 6min AMRAP
CrossFit W.O.D: Skill: 15min practice Pistol Squats ADV.- E1.5MOM 6-10 Goblet Pistols Metcon: 4 rounds for time: 400m run 15 Push-ups 15 Dual DBs Hang Squat Clean (22.5/15,x2) Endurance: 10 Rounds for time: 200 m run 12 KB Swing (#24/16) 10 Dual
CrossFit W.O.D: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement
CrossFit W.O.D: Strength: bulgarian split squat 6-6-4-4-4 Metcon: 2 Rounds For Time: 1000/800m Row 60m Sandbeg Bearhug walk (#75/45) 20 Sandbeg Squats (#75/45) 30 Toes to bar
CrossFit W.O.D: Strength: Push Press 3-3-3-3-3 Metcon: 4 Rounds For Time: 70 Double unders 25 KB Russian swing (#32/24,x1) 12 Dual DB Snatch (#22.5/15,x2) Weightlifting: Part 1; 5-6 sets: 3 pos. Deadlift 1 High hang Snatch 50-60% Part 2: From blocks: Snatch Pull
CrossFir W.O.D: Strength: Evrey 1.5min for 12min: 1 Power Snatch 1 Hang Squat Snatch Metcon: 400m run 75 Wallballs (#10/6) 50 Medball Sit-up (#10/6) 75 Medball overhead Lunges (#10/6) 400m run Endurance: For time: 1500/1200m Row 150 Mountain climber 120 Plate overhead Lunges
CrossFit W.O.D: Strength: Strength: 16min Find RM1 Cluster Metcon: 10min AMRAP of: 5-10-15-20… Box Jumps Overhead Squat (#43/30) CrossFit Strength: Part A: Deficit Deadlift 5-5-5-3-3-3 Part B: 3 super set 20m Reverse Sled Drag + 30 Sec Arch hold Metcon: For Time: 15 Front Squat (#80/55) 60
CrossFit W.O.D: Strength: Weighted Pull-ups 3-2-2-1-1 + 30-40 sec Plate Pinch grip (dual plate) Metcon: EMOM for 20min for max rep: 1)Dual DB Deadlift (#22.5/15,x2) 2)Cal Bike 3)Dual DB Step-up over (#22.5/15,x2) 4)Hang Squat clean (#50/35) 5)rest
CrossFit W.O.D: Strength: Front Squat 4-4-3-3-3 Metcon: 4 Rounds for time: 15 KB Swing (#24/16) 10 Burpee to target 5 bar muscle up Endurance: E4MOM for 40min: 18 DB Snatch (#17.5/12.5,x1) 12 Burpees over db 12 box jump overs 18 V-ups Gymnastics: Skill:
CrossFit W.O.D: Strength: Pendlay Row 5-4-4-3-3 + 30sec L-sit Metcon: 19min AMRAP of: 400m Run 20 Box jump Over 10 Hang Clean & Jerk (#43/30) CrossFit Strength: Part A: Strict Press 3-3-3-2-2-2 Part B: 4 sets: 10 Dual DB Arnold press Metcon: 8min AMRAP of: 5 Thruster (#70/
CrossFit W.O.D: Strength: Pause Back Squat 5-5-5-4-4-4 *Every rep 3 sec pause at the bottom Metcon: In Teams Of 2: 10 Rounds For time: 10 Db Snatch (22.5/15,x1) 10 Goblet squat (24/16,x1) 10 v-ups *After each round-5 synchro burpees *every athlete doing full
CrossFit W.O.D: Skill: Skill: 15min work to Rope climb ADV.- Every 1.5min 1-2 seated Legless Rope climb Metcon: For time: 30-20-10 of: Dual KB Shoulder to overhead (#24/16,x2) Pull-ups Weightlifting: Part 1: 6 sets: 1 Muscle snatch 2 Snatch Balance 50-60% Part 2: Hang
CrossFit W.O.D: Strength: Tempo Strict press (@x232) 4-4-3-3-2-2 Metcon: 5 rft: 2 Rope climb 6 Strict handstand push-ups 12 DBs Thruster (#22.5/15,x2) Endurance: E6MOM for 36min: 1 Stairs Ascend 20 Medball cleans (#10/6) 10x10m Shuttle Run 50 Double unders
CrossFit W.O.D: Strength: 14min build up to heavy complex: 1 Squat clean 1 Front squat 1 Push jerk Metcon: 20min AMRAP of: 21 Box jumps 15 Deadlift (#90/60) 9 Ring Dips 20/16 Cal Row // 15/12 Cal Bike CrossFit Strength: Part A: Tempo Bench Press (@32x3)
CrossFit W.O.D: Strength: Good morning 8-8-6-6-4-4 Metcon: For time: “Annie” 50-40-30-20-10 Double unders sit-ups Endurance: 10 Rounds For Time: 15/12 Cal Row // 12/9 Cal Bike 10 KB Sumo deadlift high pull (#24/16) 8 Wallballs (#10/6)
CrossFit W.O.D: Strength: weighted dip (bars) 3-3-2-2-1-1 + 20-30 Sec Hollow hold Metcon: For time: 400m run 30 Cluster (#50/35) Endurance: 40min AMRAP of: 800m run 15 Devil press (#15/10,x2) 15 Dual DB hang squat cleans (#15/10,x2) Gymnastics: Skill: Free HandStand Hold 20Min to
CrossFit W.O.D: Strength: Split Jerk: 3-3-2-2-2 Metcon: 3 Rounds: 5min AMRAP of: 10 Front Squats (#60/40) 10 Burpees over bar 10 Toes-to-bar -1min Rest- CrossFit Strenth: Part A: Front Squat 3-3-3-2-2-2 Part B: 3 Super set 5 Seated Box Jump + 10/10 KB Band side *1min Rest
CrossFit W.O.D: Strength: Tempo Overhead Squat(@32x2) 3-3-3-2-2 Metcon: 20min AMRAP of: 200m Run 20m KBS F.R Walking Lunges(#24/16,x2) 7 Sandbeg Over Shoulder (#75/45) 10 KBs Power Cleans (#24/16,x2)
CrossFit W.O.D: Strength: weighted Push-ups 5-5-3-3-3 + 20m Dual DBs overhead walk after each set Metcon: 2 Rounds: 3.5min AMRAP 6 Devil press (22.5/15,x2) 12 Overhead Lunges (22.5/15,x1) -1min Rest- 3.5min AMRAP of: 10 Pull ups 15 V-ups -1min Rest-
CrossFit W.O.D: Strength: 14min build to a heavy 2-rep Thruster (from the rack) Metcon: For time: 2-4-6-8-10 Hang Squat Clean (#70/45) 1-2-3-4-5 wall walks Endurance: 10Min AMRAP of: 10 Devil press (#15/10,x2) 16 DBs front rack Lunges (#15/10,x2) -1min rest- 10Min AMRAP of:
CrossFit W.O.D: Strength: Front Rack Lunges 6-6-6-4-4 Metcon: 5 Rounds For time: 15 Shoulder to overhead (#50/35) 10 Toes-to-bar 15 Dual DB Hang squat Cleans (#22.5/15,x2) 50 Double unders CrossFit Strength: Part A: 15min Build up to RM1 Bar dip Part B: 3 super
CrossFit W.O.D: Strengh: Push Press 5-5-5-5-5 Metcon: 16min AMRAP of: 15 Box jump Overs 15/12 Cal row // 12/9 Cal bike 10 Wall Balls (#10/6) 3 Ring muscle ups Endurance: 38Min AMRAP of: 10-20-30-40.. DBs Thruster (#15/10,x2) Plate Ground to overhead (#15/10,x1)
CrossFit W.O.D: Strength: 15min Find RM2 Hang Power Cleans Metcon: For Time: 400m Run 50 Hang Power Snatch (#43/30) 50 Burpee Over bar 5 Rope Climb 400m Run Endurance: For time: 2 Rounds For time: 1000m row 70 KB swing (#16/12) 55 Goblet step up (#16/
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-4 Metcon: 10min AMRAP of: 3-6-9-12-15 DBs Front Squat (#22.5/15,x2) Hand Release push-ups CrossFit Strength: Part A: Back Rack Lunges 6-6-4-4-2-2-2 Part B: 3 Super sets: 30 Sec wall squat + 8 Heel elevated goblet squat *Rest 1min after each set
CrossFit W.O.D: Skill: 15min Work to Handstand Walk/Free Metcon: 20min AMRAP of: 200m Farmer Carry (#32/24,x2) 30 Jump squats 20 Db Snatch (#22.5/15,x1) -1min Rest after round-
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 7min AMRAP of: 10 Deadlift (#100/70) 3-6-9-12-15… Burpees over bar -1min Rest- 7min AMRAP of: 3 Wall Walks 12 DBs Thrusters (#22.5/15,x2) -1min Rest- Weightlifting: Part 1: 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part