CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part
CrossFit W.O.D: Strength: Thruster (from the rig) 4-4-3-3-3 Metcon: For Time: 200m Run 10 Sandbag Clean (#75/45) 400m Run 20m DB Overhead Lunges (#22.5/15x1) 600m run 30 Wallballs (#10/6)
CrossFit W.O.D: Strength: Push Jerk 3-3-3-2-2-2 Metcon: 18min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Devil Press (#22.5/15x2) 3 Rope clime 10 Dual DB Front Squat(#22.5/15x2)
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3-3 Metcon: For Time: 30-20-10 KB Swing (#32/24) Goblet Lunges (#32/24) *Every each round 50 double unders Endurance: 2 Rounds for time: 20 Alt.Devill press (#15/10x1) 60 Mountian climber 3 Wall walk 40 DB Snatch(#15/10x1) 60 Mountain
CrossFit W.O.D: Skill: 15min practice free handstand hold/walk Metcon: Every 4mim for 16min: 15 Box jumps 200m run 12 Dual DB Thruster (#22.5/15x2)
CrossFit W.O.D: Strength: Every 2.5min for 12.5min: 5 Weighted Push-up + 20-30 Second L-Sit Metcon For Time: 8 Rounds for time: 6 Dual DB Hang Squat Clean (#22.5/15x2) 30 Double unders
CrossFit W.O.D: Strength: Bulgarian Split Squat 10-10-8-8-6 Metcon: 14Min AMRAP of: 10 Box Jump overs 16 DB Snatch (#22.5/15x1) 3-6-9-12-15-18... Toes-to-bar
CrossFit W.O.D: Strength: 4 Sets of: 5-4-3-2-2 Weighted chin up + 10-12 Dual DB Bench Press Metcon: 6 Rounds for time: 15/12 Cal Row // 12/9 Cal bike 10 KB Swing (#24/16) 10 Wallballs (#10/6)
CrossFit W.O.D: Skill: 15min work to Rope Climb ADV.- Every 1.5min 2 legless Rope Climb Metcon: 4 Rounds: 3Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Dual DB Hang Squat Clean (#22.5/15,x2) 5 Devil Press (#22.5/15,x2)
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-2 Metcon: E5MOM For 20min: 200m Run 30 Squat jumps 15 KB Swing (#32/24) *Max Handstand push-ups till 4:15 Weightlifting: Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 2 Rounds For Time: 20 Strict Pull-ups 40 Dual DB Shoulder to overhead (#22.5/15,x2) 60 Wall-balls (#10/6) 80 KB Sumo Deadlift high pull (#24/16) Endurance: 40min AMRAP of: 15 Box Jump overs 20 DB Snatch (#15/
CrossFir W.O.D: Strength: Weighted Pull-ups 5-4-3-3-2 + 8 Dual DB z-press Metcon: 16min AMRAP of: 10 Front Squat (#60/40) 15 Box Jump overs 20 DB Snatch (#22.5/15,x1) CrossFit Strength: Part A: Deficit Deadlift 6-6-6-4-4-4 Part B: 3 Sets: 10-15 Heel elevated goblet squat + 5 reverse
CrossFir W.O.D: Strength: 15min Build Heavy complex 1 Squat Clean 1 Push Jerk 1 Front Squat Metcon: 11min AMRAP of: 30 Double unders 6 Hang Power Snatch (#50/35) 3 Overhead Squat (#50/35) 15 Sit-ups Endurance: 6 Rounds For time: 400m Run 25 Plate Ground-to-overhead (#20/15)
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 10 Rounds For time: 5 Dual DB Thruster (#22.5/15,x2) 5 Toes-to-bar 5 Burpees to target Endurance: 3 Rounds of: 6Min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 15 Wallballs (#10/6) 10 Medball Sit-ups (#10/
CrossFit W.O.D: Strength: pause Push press 4-4-4-3-3 *2 sec pause in the dip Metcon: 5 Rounds For time: 2 Legless Rope Climb 400m Run 10 Hang Clean & Jerk (#50/35) CrossFit Strength: Part A: Bench press 5-5-4-4-3-3 Part B: 4 Super sets: 8-10 Dual DB Z-press + 3-5
CrossFit W.O.D: Strength: Thruster 5-5-4-4-3-3 Metcon: In pairs (I go you go) 4 Rounds for time: 30 Sync. Air Squats 6 Bar Muscle up 30 Sandbag Lunges (#60/30) 6 Bar Muscle up
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-2-2 Metcon: Every 3Mim for 12min: 20 V-ups 15 DB Goblet Squat (#22.5/15x1 10 Alt DB Devil press (#22.5/15x1) Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the
CrossFit W.O.D: Strength: 5 Super sets: 5 Weighted Push-ups + Bent over row 8-8-6-6-6 *1-1.5min Rest between set Metcon: 100 Thrusters (#43/30) *Every break 7 Push-ups Endurance: E2MOM for 36min (Alt A-B-C): A) 15 Hang DBs Squat Clean (#15/10x2) 15 DBs Push-press B) 18/14 Cal
CrossFit W.O.D: Strength: 12min Find Heavy Complex 1 Power Snatch 1 Hang Squat Snatch Metcon: For time: 800m Run 5 Rounds of: 15 KB Swing (#32/24) 10 Toes-to-bar 5 Squat Snatch (#43/30) 800m Run CrossFit Strength: Part A: Bent Over Row 6-6-4-4-3-3 Part B: 3 Sets:
CrossFit W.O.D: Strength: Back Squat 5-5-5-5-5 Metcon: 4 Rounds for max Reps: 3min on - 1min off 10 Power Cleans (#50/35) 10 Burpee Box jump overs Max Chest to bar Endurance: 40min AMRAP of: 30/24 Cal Row 20 KB Sumo Deadlift high pull (#24/16) 15
CrossFit W.O.D: Strength: Tempo Strict Press (@x232) 4-4-3-3-3 Metcon: 22min AMRAP of: 20/14 Cal Row //15/12 Cal Bike 10m Handstand walk 15 Ring Dips 20 DB Overhead Lunges (#22.5/15
CrossFit W.O.D: Strength: Split Jerk 2-2-2-1-1-1 Metcon: 10min AMRAP of: 10-14-18-22… Wallball (#10/6) 10-20-30-40… Double unders
CrossFit W.O.D: Strength: Bench Press 6-6-5-5-4-4 Metcon: 12min EMOM for max reps: 1min - Max Sandbag Clean (#75/45) 2min - Max Cal Row/bike 3min - Max Devil press (#22.5/15x2)
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m
CrossFit W.O.D: Strength: Tempo Back Squat (@32x2) 5-5-5-3-3 Metcon: 15Min AMRAP of: 50 Double Unders 10 DBs Push-press (#22.5/15x2) 10 Burpees over DB 10 DBs Hang Power Clean (#22.5/15x2) CrossFit Strength: Part A: Back Squat 4-4-3-3-2-2 Part B: 3 Sets: 8/8 KB Single
CrossFit W.O.D: Strength: Push jerk 3-3-3-2-2-2 Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10 Box Jump overs 15 KB Swing (#24/16) Endurance: For Time: 1 Stairs ascend with ball (#10/6) 100 Double Unders 100 Wall Balls (#10/6) 100/80 Cal Row // 80/60 Cal Bike
CrossFit W.O.D: Metcon: "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air Squats 1600m Run *RX-10/6kg Vest *you can Split pull up , push up and air squat as needed Endurance "Murph" For Time: 1600m Run 100 Pull-ups 200 Push-ups 300 Air
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-3-3-3 Metcon: 8 Rounds For time: 10 Sit-ups 5 Hang Power Clean (#70/45) 3 Shoulder to overhead (#70/45) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 3 Sets: 8-10 Dual DB seated arnold press + 12 Plank DB Pull Through Metcon:
CrossFit W.O.D: Strength: 12min Build up to Heavy complex: 2 Snatch Balance 1 Overhead Squat Metcon: 10-20-30-40 Toes-to-bar Dual DB Front Squat (#22.5/15x2) Hand release push-ups *After Each Round 200m run
CrossFit W.O.D: Skill: 15min Practice work to Handstand (free/walk/kickup to wall) Metcon: 3 Rounds for time: 200m Farmer carry (#32/24x2) 20 Wallball (#10/6) 20 Russian KB Swing (#32/24) Weightlifting: Part 1: 5 sets: 1 High Hang snatch 1 Pausing OHS 45-55% Part 2:
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 5-5-4-4 Metcon: 6 Rounds 3 Min AMRAP of: 2 Wall walks 6 Devil Press (#22.5/15x2) 12 Overhead Lunges (#22.5/15x1) -30 Sec’ Rest- Endurance: 36min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 Medball Clean (#10/