CrossFit W.O.D: Strength: Strict Press 4-4-4-3-3 Metcon: For Time: 1200m Run 100 Sit-ups 75 Push-ups 50 Strict Pull-ups Endurance: 37min AMRAP of: 20 Burpees to target 20 KB Swing (#16/12) 80 Double unders 20 KB Goblet Squat -1min Rest after each round-
CrossFit W.O.D: Strength: 13min Build up to Heavy set of: 1 Squat Snatch 1 Hang Squat Snatch Metcon: 20min AMRAP of: 60 Double unders 20 Wallball (#10/6) 15 KB Swing (#32/24) *Every 3 min include 00:00- 5 Burpees Endurance: E4mom For 40min: 200m Run 15
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-8-6-6-6 Metcon: Metcon: 10-9-8-7…1 Shoulder to overhead (#70/45) Toes-to-bar CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3-4 Sets of: 20-30 Sec Pull-up hold (chin over bar) + 8-12 Dual DB Prone row Metcon: 7min AMRAP of: 3 Deadlift (#120/
CrossFit W.O.D: Skill: 15min Practice work to Rope climb ADV.- every 1.5min 1-2 Legless rope clime or find RM1 Weighted legless rope climb Metcon: For time: 400m Farmer carry (#24/16x2) 20 Hang KB Snatch Right (#24/16x1) 50 Tuck-ups 20 Hang KB Snatch Left(#24/
CrossFit W.O.D: Strength: E1.5mom for 12min build heavy set: 1 Squat Clean 2 Front Squat Metcon: 6 Rounds For Time: 9 Burpees to target 15 Wallballs (#10/6) 21 KB Sumo deadlift high pull (#24/16x1) Weightlifting: Part 1: Parallel Dip snatch balance Over Head squat 5x(
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 16min AMRAP of: 20 Box jump overs 15 Dual DB Hang squat clean (#22.5/15x2) 10 Dual DB Step-overs 3 Wall-walk Endurance: 40min AMRAP of: 400m Run 20 KB Swing (#16/12x1) 60 Double unders 20 KB Goblet Squat (#16/12x1)
CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-3-2-2-2 + 20m Dual KB/DB overhead walk (just 4 sets) Metcon: E2.5mom For 10min: 50 Double unders 15 Toes-to-bar 10 Push-press (#50/35) CrossFit Strength: Part A: Bent over row 5-5-4-4-3-3 Part B: 3-4 Super sets: 10-12 Dual DB Bench press + 20-30
CrossFit W.O.D: Strength: Split jerk 3-3-3-2-2 Metcon: 7 Rounds for time: 1 Ring Muscle ups 3 Hang Power Clean (#80/50) 10 Jump Squats Endurance: 3 Rounds of: 6min AMRAP of: 15/12 Cal Row 10 DB Thruster (#15/10x2) -1min rest- 6min AMRAP of: 4-8-12-16-20… Knee to
CrossFit W.O.D: Strength: Pause Back Squat 4-4-4-3-3 *Every rep 2 sec at the bottom Metcon: EMOM for 15min for Max rep: min1- Max Cal Row/Bike min2- Max Handstand Push-ups min3- Max Deadlift (#100/70) Endurance: 7 Rounds For time: 1 Stairs ascend with kb (#16/12x1) 10
CrossFit W.O.D: Strength: 4 Super sets: 8 Dual DB Z-press + 8/8 KB Bent over row (on box/bench) Metcon: 19min AMRAP of: 400m Run 20 DB Snatch (#22.5/15x1) 20 DB Goblet Squat (#22.5/15x1) CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4
CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch
CrossFit W.O.D: Strength: Bent over Row 5-5-3-3-3 Metcon: E5MOM for 20min: 9 Hang Cluster (#43/30) 12 Front Rack Lunges (#43/30) 15 Burpees over bar *Max Toes-to-bat till 4:00 *Score-max Toes-to-bar Endurance: 8 Rounds For time: 70 Double unders 15 KB Swing (#16/12x1) 12 Burpees
CrossFit W.O.D: Strength: 15min Build up to heavy complex of: 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch Metcon: 15min AMRAP of: 200m Run 20 Wall-balls (#10/6) 10 Hang DB Squat Cleans (#22.5/15x2) CrossFit Strength: Part A: Deadlift 5-5-5-3-3-3 Part B: 3-4 sets:
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: 4 Rounds For time: 500/400m Row // 26/18cal Bike 15 Handstand push-up 15 Chest-to-bar 15 Box Jumps Endurance: 36min AMRAP of: 200m Run 10 Wallball (#10/6) 10 DB Snatch (#15/10x1) 200m Run 15 Wallball (#10/6) 15 DB
CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: 11min AMRAP of: 1 Rope climb 8 Hang Power Clean (#50/35) 16 V-ups Endurance: EMOM For 40min: 45 sec work- 15 sec rest min1- Max cal Bike min2- Max Plate ground-to-overhead (#20/15) min3- Max Plate Overhead Lunges (#20/15)
CrossFit W.O.D: Strength: E2MOM for 14min: 1 Power Clean 1 Hang Squat Clean 1 Jerk (any style) Metcon: 10 Rounds for time: 25 Double unders 8 Front squat (#60/40) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 4 Super set: 3 Weighted Pull-up + 8/8 DB
CrossFit W.O.D: Skill: 15min Work practice handstand (walk/free) Metcon: E3MOM for 15min: 10 DB push Press right (#22.5/15x1) 15 Pull ups 10 DB push Press left (#22.5/15x1) 10x10m Shuttle run
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-4 Metcon: 6 Rounds of: 2min Work-1min Rest 15 Wallball (#10/6) 10 Toes-to-bar Max Dual DB Step-up (#22.5/15x2) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: Power Snatch Squat Snatch 7 x 1+
CrossFit W.O.D: Strength: 14min Build complex of: 1 Snatch pull 1 Squat Snatch 1 Overhead Squat Metcon: For Time: 150 Box Jumps *every break - 1 Wall Walk Break = stop work 3 sec or more Endurance: 10 Rounds for time: 15/12 Cal Row // 12/9 Cal Bike
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 5 Rounds For time: 30/24 Cal Row // 24/18 Cal Bike 10 Hang Power Clean (#60/40) 10 Shoulder-to-overhead (#60/40) CrossFit Strength: Part A: Bench Press 4-4-4-3-3-3 Part B: 4 Sets: 8/8 seated db press + 10 deficit push-up
CrossFit W.O.D: Strength: 5 Super set: 3 Weighted Push-up + 20-30 Sec L-sit Metcon: 16min AMRAP: 400m run 12 Goblet Lunges (#32/24) 8 Ring dips Endurance: E4mom For 36min: 50 Double unders 15 Dual Db Push-press (#15/10x2) 10 Burpees to-target 5 Devil press (#15/10x2)
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Clean Pull 1 Squat Clean Metcon: 8 Rounds For time: 5 Burpee Pull-ups 10 Dual DB Hang Clean&Jerk (#22.5/15x2) 15 Jump Squat Endurance: 38min AMRAP of: 400m Run 20 Wall-ball (#10/6) 200m Run 15 KB Swing
CrossFit W.O.D: Stredngth: Tempo Deadlift (@x232) 4-4-4-3-3 Metcon: 5min AMRAP of: 10 Thruster (#43/30) 30 Double unders -1min Rest- 5min AMRAP of: 15 KB Swing (#32/24) 15 V-ups CrossFit Strength: Part A: Back rack Lunges 8-8-6-6-4-4 Part B: 3-4 sets: 10-12 Dual DB Romanian Deadlift + 30
CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-2-2-1 + 30 Sec Hollow-hold Metcon: 6 Rounds For time: 10 Wallball (#10/6) 3 Sandbag Clean (#75/45) 1 Wall-walk
CrossFit W.O.D: Strength: 16min Build Heavy complex: 1 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 10min AMRAP of: 1-2-3-4… Rope Climb 5-10-15-20 Alt. DB Snatch (#22.5/15x1) Weightlifting: Part 1- Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90%
CrossFit W.O.D: Strength: Tempo Back Squat (@33x2) 4-4-4-3-3 Metcon: 4 Rounds For time: 500/400m Row // 26/18 Cal Bike 20 KB Sumo deadlift High Pull (#24/16) 20 KB Overhead Lunges (#24/16) 20 Sit-ups Endurance: E6mom For 36min: 400m Run 20 Wall-ball (#10/6) 15 Box
CrossFit W.O.D: Strength: Push Jerk 4-4-4-3-3-3 Metcon: 14min AMRAP of: 15 Dual DB Thruster (#22.5/15x2) 15 Toes-to-bar 40 Mountain Climber CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4 Sets: 6-8 1.½ B. squat with 60% from last set (in front squat) + 20-30 Sec arch
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Power Snatch Metcon: 10-8-6-4-2 of: Dual DB Step-overs (#22.5/15x2) Burpees to target Handstand Push-up
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: For TIme: 100 Double unders 50 V-ups 30 Push-ups 20 KB Swing (#32/24) 5 Ring Muscle ups 20 KB Swing (#32/24) 30 Push-ups 50 V-ups 100 Double unders
CrossFit W.O.D: Strength: Pendlay Row 5-5-4-4-3 Metcon: E4MOM For 20min: 200m Run 15 Box Jump overs 10 Front Squat (#60/40) CrossFit Strength: Part A: Push Press 4-4-3-3-2-2 Part B: 4 super set: 8 Dual DB arnould press + 20m Dual DB/KB Overhead Walk Metcon: 3 Rounds For
CrossFit W.O.D: Strength: Back rack Lunges 8-8-8-6-6 (total rep no each) Metcon: 2 Rounds: 9min AMRAP of: 250/200m Row // 15/12 Cal Bike 20m Handstand Walk 10 Toes-to-bar -1min rest-