Category Archives: WOD

Back Squat, 1 Rep Max AMRAP 12 mins: 40 Burpees 60 KBS, 53/35 80 Wall Balls, 20/14 100 Double Unders

Shoulder Press, 1 Rep Max Complete for time 5 rounds of: 5 Push Press, 155/105 Run 200 meters

“McGhee” As many rounds as possible in 30 min 5 Deadlifts, 275/175 13 Push-ups 9 Box jumps, 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. …
Read More→

“Helen” 3 Rounds for time of: Run 400 meters 21 Kettlebell Swings, 53/35 12 Pull ups By the end of the week, EVERYONE needs to complete a CrossFit Total – 1RM for Shoulder Press (strict), Back Squat and Deadlift. There …
Read More→

Teams of 3 As Many Reps as Possible in 20 mins: 9 Calorie Row 9 Box Jump Overs, 20 in 9 Thrusters, 95/65

Complete As Many Rounds As Possible in 20 Minutes: 30 Box Jumps, 30/24 30 Chest-to-Bar Pull-Ups 30 Kettlebell Swings, 70/53 30 Forward Lunge, 95/65 30 Toes-to-bar 30 Push Press. 95/65 30 Hip Extensions, 25# plate 30 Wallballs, 20/14 30 Burpees …
Read More→

Build to a heavy 3-Rep Power Clean -then- For time: 21­-15­-9 reps of: Alternating KB Snatch, 53/35 Wall Balls, 20/14

AMRAP 3 minutes: 3 Power Snatches (135/95) 20 Double-Unders Rest 3:00 AMRAP 4 minutes: 4 Power Snatches (115/80) 20 Double-Unders Rest 4:00 AMRAP 5 minutes: 5 Power Snatches (95/65) 20 Double-Unders

Lurong Living Paleo Challenge WOD #10 – Triple Tester 11 Minute AMRAP: Ascending Ladder (3, 6, 9, 12, 15, 18…..) of the following movements: Wall Balls Box Jumps Deadlifts Movement Details – Men Level III (3) Wall Balls- 20 lbs …
Read More→

Complete for time: 800 meter run “Buy-In” Immediately into… 6 rounds: 9 Chest-to-bar Pull-Ups 9 Kettlebell swings, 70/53 9 Front Squats, 135/95