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
CrossFit W.O.D: Strength: E2MOM For 12min: 1 Power Clean With Pause Knee (1sec pause) 1 Hang Power Clean 1 Push Jerk Metcon: 7 Rounds For time: 8 Burpees Box jump 10 KB Swing (#32/24) 14 Goblet Lunge (#32/24) Endurance: E2mom for 36min: 1-2: 200m run 3-4:
CrossFit W.O.D: Strength: Bent over row 6-6-5-5-4-4 Metcon: For Time: 70 Double unders 50 Pull ups 70 Double unders 50 Front Squats (#50/35) 70 Double unders CrossFit Strength: Part A: Back Squat 22 min find RM1 Part B: 3 Sets: 6/6 Dual KB suitcase deficit lunge
CrossFit W.O.D: Strength: 15min build up to RM1 For Squat Snatch Metcon: 16min AMRAP of: 200m run 15 Handstand push-ups 10 DBs Step up (#22.5/15,x2) Endurance: 6 Rounds For time: 30/24 cal Row 20 Jump Squat 15 DB Snatch (#15/10,x1) 20 Burpee
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon For time: “KAREN”: 150 Wallballs (#10/6) Endurance: 40min AMRAP of: 400m Run 15 KB Swing (#24/16) 12 Burpees box jump over 15 Wallballs (#10/6) 20 Medball russian twist
CrossFit W.O.D: Strength: Strict Press 3-3-3-3-3 Metcon: E4MOM for 20 min: 20 Box Jump overs 15 Shoulder to overhead (#50/35) *Max Toes to bar till 3:45 *your score-total Toes to bar CrossFit Strength: Part A: Push Jerk 5-5-3-3-1-1-1 Part B: 3-4 Sets: 8/8 Z-Press With
CrossFit W.O.D: Metcon: OPEN-25.3: For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (#102/70) 5 wall walks 25 cleans (#61/38) 5 wall walks 25 snatches (#43/29) 5 wall walks 50-calorie row Time cap: 20 minutes
CrossFit W.O.D: Strength: Bulgarian Split Squat 6-6-4-4-4 Metcon: IN TEAMS OF 2: 2 Rounds for time: 400m Run with ball(#10/6) 100 Push-ups 75 Wallballs (#10/6) 50 Cest-to-bar 25 Burpees Box Jump Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch
CrossFit W.O.D: Strength: Push Jerk 15min Build up to RM2 Metcon: 16min AMRAP of: 400m Run 10 Front Squat (70/45) 20 Handstand push-ups Endurance: 10 Rounds for time: 250/200 m row // 15/12 cal bike 20 DBs Thruster (15/10,x2) 10 Pull-ups
CrossFit W.O.D: Strength: E2MOM for 12min 1 Snatch Pull 1 Squat Snatch 1 Overhead Squat Metcon: 6 Rounds for time: 15 Pull-ups 10 Power Cleans (#43/30) 10 Burpees over bar 15 Push press (#43/30) CrossFit Strength: Part A: Romanian Deadlift 18min find heavy 3 rep Part
CrossFit W.O.D: Strength: Pause Back Squat 4-3-3-2-2 *2 sec’ Pause at the bottom Metcon: 5 Rounds for time: 20 Db Overhead Lunges (#22.5/15,x1) 15 Sit-ups 4 Bar Muscle-ups Endurance: 3 Rounds: 5min AMRAP of: 10x10 Shuttle run 10 wallballs (#10/6) -1min rest- 5min AMRAP
CrossFit W.O.D: Strength: Weighted Pull-ups 4-4-3-2-2 + 30 sec L-sit (box/Kbs/Ring) Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10-12-14-16… Deadlift (#100/70) Endurance: EMOM For 40min: 1. Box jump over 2)KB sumo deadlift high pull (#16/12) 3)Medball Cleans (#10/6) 4)Medball Sit-ups (#10/
CrossFit W.O.D: Strength: 14min find heavy complex: 2 Squat Clean 1 Split Jerk Metcon: For Time: 2-4-6-8-10-12 Burpees to target Ring dips *After Each set 50 double unders CrossFit Strength: Part A: 18min Build up to 2 rep heavy for Pause Front Squat Part B: 8/8 Tempo
OPEN-25.2: For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)
CrossFit W.O.D: Strength: Weighted Dip 5-4-4-3-3 + 8-10 DBs Bench Press Metcon: 21-15-9 Box jump overs DBs Clean & Jerk (22.5/15,x2) Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Below the knee Snatch 7 x 1+1 60-80%
CrossFit W.O.D: Strength: 3 Position Clean: E2MOM For 12min: 1 Hang Power Clean 1 Low Hang Power Clean (Below the knee) 1 Power Clean Metcon: 10 Rounds for time: 12 KB Swing (#24/16) 15 Toes-to-bar 18 KB Sumo Deadlift high pull (#24/16) Endurance: 38min AMRAP of:
CrossFit W.O.D: Strength: 15min build up to RM4 Front Squat Metcon: E2MOM for 16min: 2min AMRAP of: A) 35 Double under 6 Front Squat (60/40) B) 450/380m row // 24/18 cal bike (rest the remaining of the 2min) Crossfit Strength: Part A: Strict Press 3-3-3-3-3-3 Part
CrossFit W.O.D: strength: Split Jerk 4-4-3-3-2-2 Metcon: 9min AMRAP of: 10 Wall Balls (#10/6) 5 Devil Press (#22.5/15,x2) 10 DBs Step-ups (#22.5/15,x2) Endurance: E5MOM for 40min: 500/400m Row 20 Wallballs (#10/6) 15 KB Swing (#24/16) 10 Toes-to-bar
CrossFit W.O.D: Strength: 14min build up to Heavy: 2 Hang Power Snatch Metcon: for time: 35 Thruster (#43/30) 70 Sit-ups 35 Overhead Squat (#43/30) 50 Burpees Endurance: 4 Rounds for time: 800m Run 30 Box jump 20 DBs Thruster (#15/10,x2) 15 Burpees *2min rest
CrossFit W.O.D: Strength: Back Lunges 8-6-6-4-4 Metcon: 19min AMRAP of: 400m run 10 Hang Power Clean (#60/40) 15 Chest-to-bar CrossFit Strength: Part A: 15min find RM4 for Bench press Part B: 3 set: 6-8 Deficit push-ups + 1-3 Explosive Pull-ups *1min Rest after each set Metcon: 9min AMRAP
CrossFit W.O.D: Metcon: Open 25.1: AMRAP 15 minutes: 3 Lateral Burpees Over the Dumbbell* (#22.5/15,x1) 3 Dumbbell Hang Clean-to-Overheads* (#22.5/15,x1) 9 m' Walking Lunge (2x4.5m') *After completing each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.