CrossFit W.O.D Strength: On A 20:00 Min Running Clock Build Up to A 1RM Deadlift Metcon: For Time: 200 Double Unders 100 WallBall Shots #10/6kg *Split However CrossFit Endurance E06:00MOMx6 Rounds: 30/24 Cals Bike 20 KB Swings #16/12kg 20 Alt. Reverse Goblet Lunges
CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB
CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6 Metcon: E04:00MOMx4 Alt. Sets: 1.) 24/18 Cals Row Into AMRAP: 10 Hand Release Push Ups 10 V-Ups 2.) 30 Squat Jumps 20 Ring Rows Into AMRAP Cals Bike CrossFit Weightlifting Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Squat Clean 1 Push Jerk Metcon: For Time: 200m Run 15 Clean and Jerks #60/43kg 200m Run 12 Clean and Jerks 200m Run 9 Clean and Jerks 200m Run 6 Clean and Jerks CrossFit Endurance Part
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 6 Bent-Over Rows 00:20 Sec Side Plank\Side Metcon: 20:00 Min AMRAP: 500/400m Row 25 1KB Goblet Squats #32/24kg 15 Burpees to Target CrossFit Strength Part A: Tempo Front Squats 3-3-3-2-2 @32X1 Part B: E03:00MOMx4 Sets: 6
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-6-6-4-4 Metcon: For Time: 1-2-3...10 Deadlifts #100/70kg HSPU CrossFit Endurance For Time: 1,000-800-600-400-200m Row After Each Set: 50 Plate Hops 30 Plate GTOH #15/10kg 15 Burpees To Plate
CrossFit W.O.D Strength: Push Press 5-4-4-3-3 Metcon: 12:00 Min AMRAP: 8 Pull Ups 12 Box Jump Overs #60/50cm 24 Double Unders
CrossFit W.O.D Strength: Good Morning 5x6 Metcon: 5 Rounds For Time: 12 2DB Front Rack Lunges #2x22.5/15kg 15m Burpee Broad Jumps 12 2DB STOH 15 V-Ups
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Power Clean 2 Hang Squat Cleans (Above Knee Cap) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Hang Power Cleans #43/60kg 3.) Air Squats 4.) Cals Row 5.) Rest CrossFit Weightlifting Part 1: 5 sets: 1
CrossFit W.O.D Strength: 4 SuperSets: 8\8 1/2 Kneeling KB Strict Press 30m 1ARM 1KB Farmer's Carry (Per Arm) Metcon: 02:00 Min On(AMRAP)/01:00 Min Off x 5 Rounds: 6 Hang Power Snatch #50/35kg 6 Lateral Burpees Over The Bar CrossFit
CrossFit W.O.D Strength: Front Squats 5-5-3-3-3 Metcon: 15:00 Min AMRAP, IGUG: 40 Wallball Shots #10/6kg 30 Russian KB Swings #32/24kg 20 Cals Bike **When Partner A Works, Partner B Holds Max Time In Plank. CrossFit Strength Part A: Tempo Strict Press 5-5-3-3-3 @1131 Part B:
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up To A 2RM Cluster Metcon: E03:00MOMx4 Sets: 15/12 Cals Bike 12 2DB Thrusters #2x22.5/15kg *Into Max Reps Sit-Ups For The Remaining. CrossFit Endurance 40:00 Min AMRAP: 400m Run 16 1DB Devil&
CrossFit W.O.D Strength: 4 Supersets: 5 Weighted Chin Ups 6\6 2DB Weighted Box Step Ups Metcon: Cindy: 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Endurance E05:00MOMx7 Rounds: 30/24 Cals Row 15 V-Ups 18 Plate GTOH #15/10kg
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups
CrossFit W.O.D Strength: Bulgarian Split Squats: 8-8-6-6-6 (Each Leg) 00:30 Sec Side Plank\Side In Between sets. Metcon: 4 R.F.T: 400m Run 15 Push Ups 25 Russian KB Swings #32/24kg CrossFit Endurance Part A: 5x500/400m Row 01:30 min Rest In B\W
=CrossFit W.O.D== Strength: E02:00MOMX8 Sets: 1 Clean&Jerk Metcon: 05:00 Min AMRAP- 10 Thrusters #43/30kg 30 Double Unders 02:00 Min Rest Into- 05:00 Min AMRAP- 15/12 Cals Bike 10 Clean&Jerks CrossFit Strength Part A: Good Morning 8-8-6-6-6 Part B:
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 16 Alt. Gorilla Rows 20 Sec Hanging L-Sit Hold Metcon: 16:00 Min EMOM (For Max Reps): 1.)Box Jumps #60/50cm 2.) Cals Row 3.) Toes To Bars 4.)Alt. Reverse Lunges CrossFit Endurance E05:00MOMx6 Alt. Sets: 400m Run Into
CrossFit W.O.D Strength: Back Squat 5x5 *Start at @70% And Build Up For load Metcon: 15:00 Min AMRAP: 200m Run 20 Alt. 1DB Snatch #1x22.5/15kg 12 Burpees Over The DB CrossFit Endurance 6 Rounds For Time: 8 Burpees To Target 8 1DB Front Rack Lunges
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Snatch Pull 1 Hang Squat Snatch Above The Knee 1 Hang Squat Snatch Below the knee Metcon: For Time: 3-6-9-12-15-18-21 WallBall Shots #10/6kg 1KB Hang Snatch (Per Arm) #24/16kg CrossFit Strength Part A: Weighted Pull Ups 3-3-2-2-1-1-1 Part B:
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: Event 20: "Fibonacci Final" For Time: 5-8-13 Strict HSPU 2KB Deadlifts #32/24kg Into- 30m OverHead Walking Lunges #2x24/16kg T.C-12:00 Min
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 18:00 Min AMRAP: 18/15 Cals Row 12 Push Ups 18 Alt. Reverse Lunges CrossFit Weightlifting Part 1: 5 sets: 1 Muscle (Squat) Snatch 1 High Hang snatch (pause 2 sec at OHS) 40-50% Part 2: High Hang snatch 3