WOD Archive

Feb. 24

CrossFit WOD CF Open Workout 18.1 AMRAP 20 8 T2B 10 Single Arm DB Hang Clean and Jerks (50/35, 5L/5R) 14/12 Cal. Row ETB30 AMRAP 15 200m Run 50 Double-Unders (or 30 seconds of Single-Unders) 12 sec. Hollow Hold 30 sec. Wall Sit

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Feb. 23

CrossFit WOD a) Every 90 seconds for 9 minutes (6 sets) 7 Power Clean (singles) b) 5 Rounds 1 minute max Cal. Row 1 minute max Push-ups 1 minute max Jumping Lunges 1 minute Plank Hold 1 minute Slamballs 1 minute rest ETB30 AMRAP 12…

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Feb. 22

CrossFit WOD a) Strict Press (5-3-1+, rest 2 minutes between sets) b) AMRAP 8 50 Double-unders 20 Wallballs 15 V-ups ETB30 EMOM x 15 Min1: 15-20 Medball Cleans Min 2: 70 Double-Unders (or 45 sec Single-Unders) Min 3: 45 sec. Plank Hold

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Feb. 21

CrossFit WOD a) Deadlift (5-3-1+, rest 2 minutes between sets) b) 3 Rounds 1 minute max Cal. Row 1 minute max Double-Unders 1 minute max Pull-ups 1 minute max Slamballs 1 minute rest ETB30 3 RFT 400m Run 20 Alternating DB Snatch 20 V-ups

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Feb. 20

CrossFit WOD a) Floor Press (5-3-1+, rest 2 minutes between sets) b) For time (teams of 2) 100 Wallballs 100 Box Jump-overs 100 Burpees 100 Box Jump-overs 100 Wallballs ETB30 EMOM x 6 12 sec. Cal. Row Sprint (PE 100%) * Slow row the remaining…

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Feb. 19

CrossFit WOD a) Back Squat (5-3-1+, rest 2 minutes between sets) b) For time 15-12-9 DB Power Cleans (mod) DB Push Press (mod) Immediately into 15-12-9 Alternating DB Power Snatch (Mod) Ring Dip ETB30 3 Rounds 90 sec. Max Cal. Row Rest 30 seconds 45…

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Feb. 18

CrossFit WOD For Time 1000m Run 20 Rope Climbs 1000m Run ETB30 4 Rounds (1 minute stations) 30m Shuttle Run Wallballs Ring Rows Rest

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Feb. 17

CrossFit WOD 20 RFT 2 Deadlifts (mod) 4 SHSPU 8 Box Jumps ETB30 3 RFT 20/15 Cal. Row 15 Box Jumps 20 Single Arm Push Press (10 each) Rest 2 minutes

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Feb. 16

CrossFit WOD a) Every 90 seconds for 10½ minutes (7 sets) 6 Power Clean (singles) b) AMRAP 10 30 Double-Unders 15 Alternating DB Power Snatch (mod) ETB30 a) AMRAP 12 Tree Run 12 Weighted Alernating Lunges 22 Lateral Jumps (over DB) b) 3 Rounds 10…

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Feb. 15

CrossFit WOD a) Strict Press (3-3-3+, rest 2 minutes between sets) b) AMRAP 8 10 Burpees 15 Box Jumps 15 Burpees 15 Box Jumps 20 Burpees 15 Box Jumps 25 Burpees 15 Box Jumps 30 Burpees 15 Box Jumps Continue pattern until time is complete….

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Feb. 14

CrossFit WOD a) Deadlift (3-3-3+, rest 2 minutes between sets) b) For time: 40 Slamballs 20 Strict Pull-ups 40 Slamballs 15 Strict Pull-ups 40 Slamballs 10 Strict Pull-ups ETB30 2 RFT 1000m Row 30 KBS 30 Sit-ups

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Feb. 13

CrossFit WOD a) Floor Press (3-3-3+, rest 2 minutes between sets) b) AMRAP 20 5 Power Cleans (mod) 10 T2B 15 Wallballs ETB30 3 Rounds 2 Minutes Max Double-Unders/Single-Unders 1 Minute Max Alternating DB Snatch 1 Minute Max Hand Release Push-ups Rest 2 minutes

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Feb. 12

CrossFit WOD a) Back Squat (3-3-3+, rest 2 minutes between sets) b) AMRAP 10 60 Bar Facing Burpees 30 Front Squats (mod) 10 Muscle-ups ETB30 With a continually running clock… 0:00-5:00 10 second Max Cal Split on the Rower, slow row for the remaining time….

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Feb. 11

CrossFit WOD 30-25-20-15-10 BJO KBS (mod) Sit-ups ETB30 AMRAP 6 200m Run 24 Alternating DB Snatch Rest 2 minutes AMRAP 4 100m Run (Tree Run) 12 Alternating DB Snatch Rest 2 minutes AMRAP 2 50m Run 6 Alternating DB Snatch

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