CrossFit Workout

WOD 1 – 5 min
Handstand push-up x 6
Chest 2 Bar x 3

WOD 2 – 22:30 min
On the 1:30 min
3 Position Snatch
1 @ 60%
1@ 65%
3 @ 70%

WOD 3 – EMOM 6
Odd Minutes – 20 Calorie Row
Even Minutes – 3 Squat Snatch (115/80), 6 Bar Facing Burpee Over Bar

Skill: Double Unders

Accessory: 4 rds
Bent over dumbbell row x 10 each arm
Hanging “L” x 15 seconds

CrossFit Workout

WOD 1 – 6 min
Prowler x 6 (90/50)

WOD 2 – 12 min
Jerk from the rack
60% x 5
70% x 5
75% x 3
80% x 3
85% x 1 (3 rds)

WOD 3 – 7 min
2 rds
1 min – Max Calorie Row
1 min – Max Wall Balls (20/14) (10’/9’)
1 min – Max Double Unders
1 min – rest

WOD 4 – EMOM 8
5 Deadlifts (50%)
Time remaining until the :30 second mark
Max Kipping Handstand push-ups

Skill: Double Unders

Accessory: 4 rds
Push-up x 100
Sit-up x 100

CrossFit Workout

WOD 1 – 2:15 min
Dart Game x 2500 Points
(Total Sec + Total Reps = Total Score)
(If you time out, score is total points)

WOD 2 – 15 min
3 Position Snatch
2 @ 60%
2 @ 65%

Snatch
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%

WOD 3 – AMRAP 12
15 Hang cleans (115/75)
12 Burpee 2 Plate
9 Shoulder 2 overhead

Skill: Double Unders

Accessory: 4 rds
Seated Dumbbell Press x 10
Upright Row x 10

CrossFit Workout

WOD 1 – 5 Min

4 rds

Handstand Push-up x 6

Sit-ups x 20

 

WOD 2 – 9 Min

3 Position Clean + Jerk

On the :90 Seconds

1 Complex @ 60%

1 Complex @ 63%

1 Complex @ 66%

1 Complex @ 69%

1 Complex @ 72%

1 Complex @ 75%

 

WOD 3 – For Time

21 Front Squat (115/80)

21 Burpee Box Jump (24/20)

15 Front Squat

15 Burpee Box Jump

9 Front Squat

9 Burpee Box Jump

 

Skill:  Double Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

Back Squat x 10, 8, 6, 4, 2

CrossFit Workout

WOD #1 – AMRAP 20 (18.1)
Toes 2 Bar x 8
Dumbbell Hang Clean & Jerk x 10 (5 ea arm) (50/35)
Calorie Row x 14/12

Skill:  Double Unders

CrossFit Workout

 

WOD #1 – 2:15 min

Dart Game x 2500 pts

(Total Seconds + reps = Total score)

(If you time out before reaching 2500 pts, your score is the points you accumulate)

 

WOD #2 – For Time

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (95/65)

40 Overhead Squats (95/65)

50/30 Calorie Row

 

WOD #3 – AMRAP 5

3 Deadlifts (225/155)

3 Kipping HSPU

6 Deadlifts

6 Kipping HSPU

9 Deadlifts

9 Kipping HSPU

 

Skill:  Double Unders

 

Accessory:

4 rds

Barbell Curl x 15

 

CrossFit Workout

 

WOD #1 – EMOM 5

“Cindy” (Pull-ups x 5, Push-up x 10, Air Squat x 15)

 

WOD #2 – 15 min

Jerk from Rack

60% x 5

65% x 5

70% x 3

75% x 3

80% x 2

85% x 1

Work to heavy single

 

WOD #3 – AMRAP 12

Deadlift x 5 (225/145)

Calorie Row x 10

Kettlebell Swing x 15

 

Skill:  Double Unders

 

Accessory:

4 rds

Handstand Push-up x 5

GHD Sit-up x 10

CrossFit Workout

 

WOD #1 – 6 min

Prowler push x 6

 

WOD #2 – 15 min

3 position Clean

60% x 2

65% x 2

 

Squat Clean

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1

95% x 1

 

WOD #3 – EMOM 12

Odd Min – Squat Snatch x 5 (75%)

Even Min – Pull-ups x 5

 

Skill:  Double Unders

 

Accessory:

4 rds

Bent over Dumbbell Row x 10 ea arm

Bent over Landmine Row x 10 ea arm

CrossFit Workout

 

WOD #1 – 2:30 min cap

Darts x 2500 pts

(Seconds to finish + reps = total score)

(If athlete times out, 150 seconds + reps = total score)

 

WOD #2 – 15 min

3 position snatch

60% x 2

65% x 2

 

Squat Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1

95% x 1

 

WOD #3 – AMRAP 12

Calorie Row x 16/12

Burpee 2 plate x 8

Clean & Jerk x 4 (135/95)

 

Skill:  Double Unders

 

Accessory:

4 rds

Barbell Curl x 15

Hanging “L” x 15 seconds

CrossFit Workout

 

WOD #1 – 6 min

Prowler Push x 6 (90/50)

 

WOD #2 – AMRAP 18

Thruster x 30 (95/65)

Box Jump x 30 (24/20)

Calorie Row x 30/21

Toes 2 Bar x 30

 

Skill:  Double Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

Handstand Push-up x 5 (After ea BP rd)

Chest 2 Bar x 5 (After ea BP rd)