CrossFit W.O.D: Strength: 4-5 Sets: Weighted Push-ups 5-5-4-4-3 + 12/12 KB Side band crunch Metcon: 4 Rounds For time: 15 KB Swing (#24/16) 20 KB Goblet Lunges (#24/16) 15 V-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3-2-2 *3 sec pause at the bottom Metcon: Every 3min for 15min: 6 Hang Squat Clean (#60/40) 9 Burpee Pull-ups 12 Toes-to-bar Endurance: 3 Rounds of: 6min AMRAP of: 15 Box Jumps 10 Alt. Devil Press (#15/10x1) -1min Rest- 6min
CrossFit W.O.D: Strength: Bent Over Row 5-5-4-4-3 Metcon: 4 Rounds For Time: 400m Run 16 DB Snatch (#22.5/15x1) 15/12 Cal Row // 12/9 Cal Bike 3 Wall Walk CrossFit Strength: Part A: Bench Press 18min Build RM3 for the bench press Part B: 3-4 sets
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: 10Min AMRAP of: 10 Wall Ball (#10/6) 16 Medball Overhead Lunges (#10/6) 2 Rope Climb Endurance: 40min AMRAP: 500/400 m Row 10 Pull-ups 15 Plate
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 + 15-20 Hollow-rock Metcon: 8 Rounds For Time: 8 Push-press (#43/30) 14 Box Jumps overs CrossFit Strength: Part A: Back Squat 5-5-5-3-3-3 Part B: 4 Super Set: 5/5 Goblet Cossack squat + 20-30 Sec L-sit Metcon: 3 Rounds For time: 10 KB
CrossFit W.O.D: Strerngth: Strict Press 5-5-3-3-3 Metcon: 19min AMRAP of: 60 Double Unders 15 Front Squat (#50/35) 15 Handstand Push-up 20 Sit-ups Endurance: 8 Rounds for time: 400m Run 15 Dual DB Step-overs (#15/10x2) 15 Dual DB Thruster(#15/10x2) 3 Wall walk
CrossFit W.O.D: Skill: 15min Practice Handstand (free/walk) Metcon Every 4min For 20min: 20 Dual DB Front Squat (#22.5/15x2) 15 Ring Dip 10x10m Shuttle run 5 Sandbag over Shoulder (#75/45)
CrossFit W.O.D: Strength: 4-5 Super sets: 6/6 Bulgarian Split squat + 6/6 Single leg deadlift Metcon: Metcon: Every 1.5min for 12min of: (A-B-A-B…) A) 200m Run B) AMRAP 1.5min of: 10 Devill press (#22.5/15x2) 3 Wall walk Weightlifting: Part 1: 7 sets: 2
CrossFit W.O.D: Strength: 13min Find RM2 for Weighted Chin-up Metcon: 18min AMRAP of: 20 Box Jumps overs 10 Chest-to-bar 20 V-ups 10 Wallball (#10/6) Endurance: 37min AMRAP of: 1000/800m Row 20 KB Goblet Squat (#16/12x1) 20 KB Swing (#16/12x1) 20 KB Sumo Deadlift high-pull
CrossFit W.O.D: Strength: Split Jerk 4-4-3-3-2-2 Metcon: For Time: 500/400m Row // 26/18cal Bike 6 Rounds for time: 15 KB Sumo Deadlift High-pull (#24/16x1) 8/8 KB Hang Snatch (#24/16x1) 500/400m Row // 26/18cal Bike CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 Part B:
CrossFit W.O.D: Strength: Front Squat 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Thruster (#60/40) 15 Burpees to target 15 Pull-ups Endurance: 10 Rounds for time: 200m Run 10 Wall Ball (#10/6) 15 Medball Sit-ups (#10/6) 10 knee to elbows
CrossFit W.O.D: Strength: 5 Super sets: 8/8 Dual KB Gorilla row + 20-30 Sec L-sit Metcon: 11min AMRAP of: 1 Legless rope climb 10 Dual DB Step-up (#22.5/15x2) 20 Jumping Lunges CrossFit Strerngth: Part A: Push Press 5-5-5-3-3-3 Part B: 3-4 Super set: 3-5 Weighted pull-up
CrossFit W.O.D: Strength: Every 2.5min For 15min build heavy complex of: 3 Hang Power clean 2 Front squat 1 Push Jerk Metcon: 8min AMRAP of: 20 KB Russian Swing (#32/24) 12 KB Goblet Squat (#32/24) -1min Rest- 8min AMRAP of: 50 Double unders 5-10-15-20… Deadlift
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 7 Rounds For time: 200m Run 20m Overhead Walking Lunges (#22.5/15x1) 20 Tuck-ups
CrossFit W.O.D: Strength: 4 sets of: 3 Weighted ring dip + 8/8 DB Bent over row (on bench/box) Metcon: For time: 10 Devill press (#22.5/15x2) 25 pull-ups 50 Wallball (#10/6) 25 Toes-to-bar 10 Devill press (#22.5/15x2) Weightlifting: Part 1: 5 sets: 2
CrossFit W.O.D: Strength: Every 1.5 min for 12min: 2 Clean Pull + 1 Clean (any style) Metcon: 6 Rounds For time: 10 Front Squat (#50/35) 15/12 Cal Row // 12/9 Cal Bike 10 push jerk (#50/35) 20 Sit-ups Endurance: 10 Rounds for time: 20 Russian
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10min AMRAP of: 10 Squat Clean (#60/40) 1-2-3-4… Wall walk CrossFit Strength: Part A: Strict press 5-5-5-3-3-3 Part B: 4 sets: 10/10 light db seated external rotation *1min rest after each set Metcon: 3 Rounds for time: 5
CrossFit W.O.D: Strength: Every 2min for 14min Build heavy set of: 1 Push press + 2 Push Jerk Metcon: 15min AMRAP of: 60 Double unders 15 Dual DBs Front Squat (#22.5/15x2) 5 Bar muscle ups Endurance: Every 5min for 40min of: 15 KBs Thruster (#16/12x2) 50
CrossFit W.O.D: Strength: 12 min Build up to 2 rep touch & go Power Snatch Metcon: For Time: 1200m Run 50 Ring Dip 50 Box Jumps 50 Push ups 50 KB Swing (#32/24) CrossFit Strength: Part A: Front Rack Lunges 6-6-4-4-2-2-2 Part B: 4 Super set 10-12
Crossfit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: 3 Rounds For Time: 15 Sumo deadlift high pull (#43/30) 10 Burpees over bar 10 Chest-to-bar Endurance: 40min AMRAP of: 400m run 20 wall ball (#10/6) 50 mountain climber 20 KB Sumo deadlift high pull (#20/16x1)
CrossFit W.O.D: Strength: Pause Overhead Squat 3-3-3-2-2 *2 sec pause in the bottom Metcon: 13min AMRAP of: 5-10-15-20-25… DB Snatch (#22.5/15x1) Alt. DB Hang Squat Clean (#22.5/15x1) *50 Double unders (every round)
CrossFit W.O.D: Skill: 15min Practice kipping Handstand push-ups adv.- find RM1 Deficit kipping/strict handstand push-up Metcon: 20min AMRAP (IGYG)of: 20 Dual DB Step-overs (#22.5/15x2) 30 Dual DB Shoulder-to-overhead (#22.5/15x2) 40 Sync. Sit-ups Weightlfting: Part 1: 5 sets: 2 Muscle Snatch from
CrossFit W.O.D: Strength: Romanian Daedlift 8-8-6-6-6 + 10-15 leg raises (just 3 stes) Metcon: 21-15-9 of: Power Snatch (#43/30) Burpees over bar Toes-to-bar Endurance: EMOM for 40min: 1min- Wallball (#10/6) 2min- DBs Thruster (#15/10x2) 3min- Max Burpees borad jump 4min- Cal Row/Bike 5min-Rest
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 2 Rounds of: 3.5min AMRAP of: 5 Devill press (#22.5/15x2) 10 Chest-to-bar -1min rest- 3.5min AMRAP of: 10 Box Jump overs 10 KB Overhead Lunges (24/16x1) -1min rest- CrossFit Strength: Part A: Front Squat 5-5-4-4-3-3-3 Part
CrossFit W.O.D: Strength: E1.5MOM for 12min build heavy set of: 1 Power Clean 1 Hang Squat Clean Metcon: 5 Rounds for time: 400m run 15 Thruster (#43/30) 15 Push-ups Endurance: 42min AMRAP of: 1 stairs ascend with KB (#16/12x1) 20 Goblet squat (#16/12x1) 30
CrossFit W.O.D: Strength: Tempo Back Squat (@33x3) 4-4-3-3-2-2 Metcon: 9min AMRAP of: 4-8-12-16-20… Wall ball (#10/6) Handstand Push-ups Gymnastics: Skill: Butterfly Pull Up Strength: 20 Min Emom: Min 1- 8 Strict T2B Min 2- 25/25sec Copenhagen Plank Min 3- :30 Rope Climbs Min 4- 3-5 Barbell
CrossFit W.O.D: Strength: Weighted pull-up 5-5-4-4-3-3 Metcon: EMOM 16min For max rep: 1min- Cal Row/Bike 2min- Hang Clean & Jerk (#50/35) 3min- V-ups 4min- Wallwalk Endurance: 2 Rounds of: 8min AMRAP of: 50 Double unders 20 DB Snatch (#15/10x1) 15m DB Overhead Lunges (15/10x1)
CrossFit W.O.D: Strength: Front Squat 4-4-4-3-3-3 Metcon: 3 Rounds For time: 16 Handstand push-ups 12 Dual DB Step-ups over (#22.5/15x2) 2 Rope Climb
CrossFit W.O.D: Strength: 4 Super Sets: 3-5 Weighted Push-up + 15/15 KB Side Bend Crunches Metcon: For TIme: 60 Air Squat 100 Double unders 50 Front Squat (#43/30) 100 Double unders 40 Overhead Squat (#43/30) 100 Double unders Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch
CrossFit W.O.D: Strength: Every 2min for 14min build up to: Bent Over Row 8-8-5-5-3-3-3 Metcon: 20min AMRAP of: 200m Dual KB Farmer Carry (#32/24x2) 15 Dual DB Push-press (#22.5/15x2) 15 Dual DB Front Rack Lunges (#22.5/15x2) -1min Rest after each round- Endurance: 40min
CrossFit W.O.D: Strength: 15min Build Heavy Set of: 1 Squat Clean 1 Front Squat 1 Split/Push jerk Metcon: 8 Rounds For Time: 14 DB Snatch (#22.5/15x1) 7 Burpees Over DB CrossFit Strength: Part A: Push Press 18min Build up to RM2 Part B: 3 Super
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-6-6-6 + 20-30 Sec L-sit Metcon: 18min AMRAP of: 20 Box Jumps 10 Deadlift (#100/70) 20 Toes-to-bar 20/16 Cal Row // 15/12 Cal Bike Endurance: 3 Rounds of: 6min AMRAP of: 200m Run 15 KB Swing (#16/12) -1.5min rest-