WOD Archive

Aug. 18

CrossFit WOD a) BB Bench Press (5 x 3) b) L-Seated DB Press (3 x 8) c) Banded Tricep Push Downs (3 x 15) d) AMRAP 15 5 Hand Release Push Ups 10 T2B 20 Plate G2OH 30 Mountain Climbers ETB30 3 RFT 400m Run…

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Aug. 17

CrossFit WOD Every 6 Minutes for 24 10 DB Push Press (35/20) 20 Box Jump Overs (24/20) 400m Run ETB30 4 Rounds (30 Work/30 Rest) Jump Rope Plate G2OH Mountain Climbers Russian KB Swings

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Aug. 16

CrossFit WOD a) Gymnastic Work (Choose One) a1) Muscle Up 3 Sets 10 Kip Swings 10 Ring Dips 8 Ring Pull Ups 5 Muscle Up Transitions a2) Pull Ups 3 Sets 10 Banded Lat Pull Overs 10 Scap Pull Ups 10 Kip Swings 8 Ring…

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Aug. 15

CrossFit WOD a) EMOM 8 2 Squat Snatches b) For Time (16 Min Cap) 100 Double-Unders 35 Burpees 25 Power Snatch (115/85) 35 Burpees 100 Double-Unders ETB30 3 RFT 100 Single Unders 50 Air Squats 20 Cal Row

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Aug. 14

CrossFit WOD a) Pause Back Squats (8 x 2 @ 70 – 80%, Rest 30 to 60 seconds) b) Helen 3RFT 400m Run 21 KB Swings (55/35) 12 Pull Ups ETB30 Every 3 Minutes for 15 Run 200m 15 Jumping Air Squats 12 DB Push…

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Aug. 13

CrossFit WOD a) Sled (4 x 100m Forward Facing Sled Drag) b) 3 Rounds (3 Min On, 1 Min Off) 5 Push Press (95/65) 5 Front Squat (95/65) 100m Run ETB30 AMRAP 12 3-6-9-12 etc.. Cal Row Push Ups V-Ups

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Aug. 12

CrossFit WOD Teams of 3 Partner 1 – 15 Cal Row Partner 2 – Accumulates KB Swings Partner 3 – Accumulates Sit Ups Workout Stops at 24 Min or 350 Calories ETB30 400m – 300m – 200m – 100m Run After each run perform 10…

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Aug. 11

CrossFit WOD a) EMOM 10 min 1: 3 Deadlifts (80-85%) min 2: 5-10 Ring Dips Rest 5 Minutes b) 5RFT 10 Deadlifts (185/135) 20 Push Ups ETB30 AMRAP 6 10 Medball Cleans 10 Burpees Rest 1 Min AMRAP 6 10 Wallballs 10 Burpees

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Aug. 10

CrossFit WOD a) Overhead Squats (3×6, Light and smooth) b) Every 4 Min for 12 Min 500m Row 30 Wall balls ETB30 AMRAP 14 10 DB Push Press 10 Box Jumps 30 Single-Unders

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Aug. 9

CrossFit WOD a) Accumulate 3 Min OH Plate Hold 3 Min Dead Hang Hold 3 Min L-Sit Hold 40 DB Renegade Rows b) EMOM 10 5 T2B 5 Burpee Box Jump Overs Directly into AMRAP 2 5 T2B 5 Burpee Box Jump Overs ETB30 For…

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Aug. 8

CrossFit WOD a) EMOM 8 1 Power Clean + 1 Squat Clean + 1 Split Jerk b) For Time (16 Min Cap) 10-9-8-7-6-5-4-3-2-1 Front Squats (135/95) KB Swing (70/55) ETB30 100m Row 15 KB Deadlift 10 KB Swings Increase row by 100m each round

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Aug. 7

CrossFit WOD a) Box Squats (10 x 3 @ 60-70% Rest 30 to 60 seconds) b) For Time 800m Run 30 DB Snatches (50/30) 30 Pull Ups 30 DB Snatches (50/35) 800m Run ETB30 EMOM 6 10 DB Push Press + 10 DB Front Rack…

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Aug. 6

CrossFit WOD 2 RFT 20 Power Cleans (135/115) 60 Air Squats 100 Double-Unders ETB30 AMRAP 12 50 Single-Unders 20 Medball Cleans 15 Medball Sit Ups 10 Burpees

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Aug. 5

CrossFit WOD Jack AMRAP 20 10 Push Press (115/85) 10 KB Swings (55/35) 10 Box Jumps (24/20) ETB30 For Time 2 Rounds 400m Run 20 Step Ups 20 Push Ups Rest 1 Min 2 Rounds 400m Run 20 Air Squats 20 Sit Ups

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