Category Archives: WOD

“Death by pull-ups” With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post …
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Run: 3x( 200m + 400m+ 600m) Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, …
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3 rounds for time: 5 Clean & jerk 10 Toes to bar 15 Wall ball shots Run 400 m

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep  

Rest Day        

Fundamental work: Shoulder Press, Back Squat, Dead Lift then, 3 rounds for time of: Run 400m 10 Dead lifts, 155/55 pounds 20 Kettle bell swings, 35/18 pounds 30 Abmat sit-ups  

As many reps/rounds as possible: Teams will complete the following couplets in 10 min intervals: Rope Climb Max reps of handstand push-ups & Ring rows Max reps of bench press, 155 pounds  

Five rounds for time of: 95 pound Thruster, 15 reps 15 Bar-facing burpees    

3 rounds for time: Run 800 meters 10 Toes to bar    

Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood OR… “Cindy” 5 Pull-ups 10 Push-ups 15 Squats