WOD Archive

May 11

CrossFit WOD a) In 5 minutes build to a heavy set of 3 Split Jerk b) EMOM x 10 Min 1: 3 Split Jerk (weight from part “a”) Min 2: 5-10 Strict Pull-ups b) For time 100 RKBS (mod) BLDR45 a) 4 Rounds (superset) 10…

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May 10

CrossFit a) 4 Rounds (superset) 6 Tempo Deadlifts (30X0) 100m Single Arm Farmers Carry (50m each side) Rest 60-90 seconds b) EMOM x 9 Min 1: 20/15 Cal. Row Min 2: 20 Wallballs Min 3: 20 GHDSU BLDR45 a) 4 Rounds (superset) 10 Bent Over…

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May 9

CrossFit WOD a) 4 Rounds (superset) 12 Bench Press Max Ring Rows Rest 90-120 seconds b) AMRAP 20 (teams of 2) 100 Cal. Bike 80 Single Arm DB Hang Clean and Jerk 60 Burpee Pull-ups BLDR45 a) Front Squat (5×8) b) EMOM x 12 Min…

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May 8

CrossFit WOD a) 4 Rounds (superset) 10 Goblet Squat (heavy) 20 Weighted Reverse Lunges Rest 90-120 seconds b) 4 Rounds 200m Run 15 RKBS (heavy) 10 V-ups Rest 1 minute BLDR45 a) 4 rounds (superset) 10 Single Arm KB Push Press 10 Lateral DB Raises…

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May 7

CrossFit a) 10 minutes of continual movement 300/200m Bike 10 Strict Pull-ups 20 Push-ups 30 Air Squats 40 Sit-ups b) EMOM x 10 Min 1: 3 Power Cleans Min 2: 10 Box Jump Overs (go tall if you’re feeling it!) c) 5 RFT (TCO 12)…

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May 6

CrossFit WOD For time 1 Mile Run 25 RKBS 25 Pull-ups 800m Run 20 RKBS 20 Pull-ups 400m Run 15 RKBS 15 Pull-ups ETB30 EMOM x 12 Min 1: 30 second Max Cal. Row Min 2: 30 Air Squats

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May 5

CrossFit WOD AMRAP 25 10 Power Cleans (light/mod) 15 Lateral Barbell Burpees 20 Box Jumps 25 GHDSU/Stick Sit-ups ETB30 3 RFT 20 Wallballs 10 Ring Rows 20 Jumping Lunges 10/5 Cal. Bike

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May 4

CrossFit WOD 4 RFT 10 Devils Press 200m Run ETB30 AMRAP 15 400m Run 10 RKBS 7 Burpees 60 Flutter Kicks

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May 3

CrossFit WOD 2 Rounds AMRAP 5 15 Front Squat (light) 50 Double-Unders Rest 2 minutes AMRAP 5 15 Push Press (light) 10/8 Cal. Row Rest 2 minutes ETB30 3 Rounds AMRAP 3 10 Burpees 20 Step-ups 10 Push-ups 10 V-ups Rest 1 minute

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May 2

CrossFit WOD AMRAP 30 6 Muscle-ups 12 Deadlifts (mod) 24 Cal. Row ETB30 EMOM x 20 Min 1: 45 seconds Max DB Step-ups Min 2: 45 seconds Max DB Push Press Min 3: 45 seconds Max Cal. Bike Min 4: 30 second Side Plank (each)

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May 1

CrossFit WOD 4 RFT 400m Run 20 Alternating DB Snatch (mod) 15 T2B ETB30 AMRAP 20 1 Mile Run 1600m Row Max Cal. Bike in all remaining time

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Apr. 30

CrossFit WOD AMRAP 15 5 Hang Squat Cleans (mod) 10 Bar Facing Burpees ETB30 3 Rounds 20/15 Cal. Bike Rest 1 minute 15 Burpees Rest 45 seconds 15 Box Jump Overs Rest 30 seconds

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Apr. 29

CrossFit WOD For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (light/mod) 200m Row ETB30 25-20-15-10-5 Cal. Row KBS Sit-ups

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Apr. 28

CrossFit WOD For Time: 50 Hang Power Clean (light) 50 Bar Facing Burpees 50 Hang Power Clean ETB30 EMOM x 18 Min 1: 10 DB Thrusters Min 2: 8 Burpee over the Rower Min 3: 6 Reegade Push-ups

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