WOD Archive

Oct. 18

CrossFit WOD a) Every 90 seconds for 4½ minutes… 12 Back Squat b) 6 RFT (TCO 12) 6 Power Snatch (moderate) 10 T2B ETB30 AMRAP 16 200m Run 20 RKBS 100 Single-Unders 20 Goblet Squats

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Oct. 17

CrossFit WOD a) Every 2 minutes for 6 minutes Tree Run 10 DB Deadlifts (moderate) 12 Burpee Box Jump Overs b) 8 Rounds for quality 20m Weighted Walking Lunges 30 second Plank Hold ETB30 EMOM x 20 Min 1: 15/12 Cal. Row Min 2: 15…

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Oct. 16

CrossFit WOD a) EMOM x 5 6-4-2-4-6 Power Clean b) AMRAP 10 200m Run 10 Clusters (light) ETB30 3 minute Max Wallballs rest 1 minute AMRAP 6 10 Ring Row 15 Hanging Knee Tucks 20 sec Plank Hold rest 1 minute 3 minutes Max Burpees

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Oct. 15

CrossFit WOD 1000m Row Immediately into… 40-30-20 30 Box Jumps 30 AbMat Sit-ups 30 KB Sumo DL High Pull (moderate) Immediately into… 1000m Row ETB30 5 RFT 200m Run 20 RKBS 30 second Plank Hold

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Oct. 14

CrossFit WOD For time 50 Pull-ups 400m Run 21 Thrusters (light) 800m Run 21 Thrusters (light) 400m Run 50 Pull-ups ETB30 4 Rounds (1 minute stations) Weighted Step Back Lunges DB Push Press Row DB Front Squats Rest

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Oct. 13

CrossFit WOD a) EMOM x 5 20/15 Cal. Row b) 3 RFT (TCO 13) 20 Box Jump Overs 15 KBS (Heavy) ETB30 EMOM x 18 min 1: 200m/150m Row min 2: 20 Slamballs min 3: 45 second Plank

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Oct. 12

CrossFit WOD a) EMOM x 5 10 Deadlifts (light) + 5 Lateral Barbell Burpees b) AMRAP 10 5 Front Squat from the ground (moderate) 3 Muscle-ups 50 Double-Unders ETB30 For time 800m Run 5 Rounds 10 RKBS 20 Air Squats 800m Run

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Oct. 11

CrossFit WOD a) EMOM x 5 10 Hang Power Snatch (light) b) “Fight Gone Bad” Three Rounds of 1 minute max Wallballs 1 minute max SDHP (light) 1 minute max Box Jumps 1 minute max Push Press (light) 1 minute max Cal. Row 1 minute…

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Oct. 10

CrossFit WOD a) EMOM x 5 10-8-6-8-10 Hang Power Clean b) For time Tree Sprint 20 T2B 3 Clean and Jerk (heavy) Rest 1 minute For time Tree Sprint 15 T2B 2 Clean and Jerk (heavier) Rest 1 minute For time Tree Sprint 10 T2B…

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Oct. 9

CrossFit WOD “Carmenoros” AMRAP 30 5 Strict C2B Pull-ups 10 Hand Release Push-ups 15 Goblet Squat (moderate) Every 5 minutes perform a 100m Sandbag (or odd object) Run + 20 Lunges w/ Sandbag on shoulders. ETB30 AMRAP 5 21-15-9 DB Box Step-ups DB Deadlifts Rest…

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Oct. 8

CrossFit WOD EMOM x 20 Min 1: 15/12 Cal. Row Min 2: 50 Double-Unders Min 3: 15 GHDSU Min 4: 15 RKBS (moderate) ETB30 5 Minutes (40 on/20 off) 10m Shuttle Runs Immediately into… 5 minutes (30 on/off) Medball Cleans Imediately into… 5 minutes (20…

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Oct. 7

CrossFit WOD For time (TCO 30) 1 Mile Run Rest 2 minutes 20 Hang Power Cleans (moderate) 20 Box Jumps 20 Hang Squat Cleans (moderate) Rest 2 minutes 1 Mile Run ETB30 25 Cal. Row (Buy In) 4 Rounds 30 Alternating DB Snatch 15 Box…

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Oct. 6

CrossFit WOD For time (TCO 25) 50-40-30-20-10 DB Snatch (light) 100-80-60-40-20 Double-Unders 50-40-30-20-10 AbMat Sit-ups ETB30 EMOM x 16 Min 1: 15 DB Front Squats Min 2: 15/10 Cal. Row Min 3: 15 V-ups/Tuck-ups

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Oct. 5

CrossFit WOD a) EMOM x 6 1 Clean + 2 Front Squat + 1 Clean b) AMRAP 18 300m Row/Run (alternate each round) 16 Alternating DB Push Press (moderate) 20m Box Push Farmers Carry to the second garage door and back (moderate) ETB30 Every 5…

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