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WOD “Climbing Cindy” Alternating On the Minute for 20 minutes Odd: 1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) Even: 3 Deadlifts *Deadlifts start with ~40% 1RM and add weight each round, if...
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WOD For time: 300m Run 15 Sumo Deadlift High Pull 300m Run 15 Hang Power Snatches 300m Run 20 Hang Power Cleans 300m Run 25 Thrusters 300m Run 20 Hang Power Cleans 300m Run 15 Hang Power Snatches 300m...
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Skill/Strength Every 2:00 for 7 Rounds: 5 Pause Back Squats *Pause in the bottom for 2 seconds *Building to a heavy set of 5 *Start around 40-45% of 1RM and add 5% each round until established a heavy...
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WOD For Time: 20 Box Jumps (24/20″) 30 V-ups 40 Step back Goblet hold Lunges (53/35#) 50 KBS (53/35#) 100 Double Unders 50 KBS (53/35#) 40 Step Back Goblet Hold Lunges 30 V-ups 20 Box Jumps *19:00 Cap...
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WOD In 5:00: 700m Run (mb 401), then AMRAP: 3 Power Cleans (135/95#) 3 Front Squats 3 Push Jerks Rest 5:00 In 5:00: 500m Run (mb 305), then AMRAP: 3 Power Cleans (155/105#) 3 Front Squats 3 Push Jerks...
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WOD Teams of 2-3: 5:00 AMRAP at each station, 1:00 Rest between Prowler Push (40’= 1) Hand over Hand Sled Pull (40’= 1) Calorie Bike Double KB Farmer Carry (70/53#) (to cone =1 and back =2) DBall or...
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Skill/Strength 12:00 to find a heavy Double UNDERHAND Deadlift WOD For Time: 21-15-9 Deadlifts (75% of Skill/Strength deadlift) Handstand Pushups *9:00 Cap *Rx+ = Strict HSPU
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170902
WOD “Helen For Houston” 3 RFT: 400m Run 21 KBS (53/35#) 12 Pull-ups To donate to help the rebuilding of Houston area CrossFit Affiliates, click here. To donate to the American Red Cross, click here.
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Open Gym Only 9am to 1pm WOD “31 Heroes” In Teams of 2, 31:00 AMRAP: 8 Thrusters (155/105#) 6 Rope Climbs 11 Box Jumps (30/24″) *While partner 1 completes the above, partner 2 runs 400m with a plate...
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Skill/Strength 3 RNFT: 8-12 DB/KB Single Arm Strict Press AHAP 8-12 DB/KB Bent Over Row with control *12:00 Cap WOD For time: 21-15-9 Sumo Deadlift High Pull (95/65#) Push Press (95/65#) Lateral Jumps...
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Skill/Strength Every 2:30 for 5 rounds: 5 Front Squats *Start around 55-60% of 1RM FS and add ~5% each round WOD 12:00 AMRAP: 16 Front Rack Step Back Lunges (115/75#) (total) 16 Toes To Bar 48 Double...
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WOD “Lynne” 5 Rounds, for max reps: Max Bodyweight Bench Press Max Pull-Ups Rest 3:00 between rounds *Rx+ = strict pull-ups
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WOD In 4:00: 400 Meter Run 21 Lateral Burpees Over Bar Max Power Snatches (75/55#) Rest 4:00 In 4:00, 400 Meter Run 15 Lateral Burpees Over Bar Max Power Snatches (95/65#) Rest 4:00 In 4:00, 400 Meter...
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WOD “Barbara” 5 RFT: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 3:00 Rest *35:00 Cap
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WOD “Sept. 11, 2001 Tribute” For Time, with a partner: 2001ft Run (mailbox 307) 9 Rounds: 11 Clusters (155/105#) 11 Burpee Chest to Bar Pullups 2001ft run *Athletes run together *Only one person works...
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Skill/Strength 12:00 EMOM: 1 Snatch *Start at ~60% *Build throughout up to a heavy, but technical, single WOD For Time: 50-40-30-20-10 KBS (53/35#) Situps *11:00 Cap
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Skill/Strength Every 2:30 for 5 Rounds: 4 Back Squats *Start around 60% and build to a heavy set of 4 WOD 3 RFT: 300m Run 30 Jumping Lunges 15 Box Jumps (24/20″) *13:00 Cap
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WOD 4 RNFT: 10 Close Grip Dumbbell Bench Press (50/35#) 15 Dumbbell Bent Over Rows, each (50/35#) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts
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WOD In 5:00, 50 WBS (20/14#), then AMRAP: 12 Deadlifts (185/135#) 12 Bar Facing Burpees Over Barbell Rest 5:00 In 5:00, 35 WBS (20/14#), then AMRAP: 9 Deadlifts (225/155#) 9 Bar Facing Burpees Over...
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WOD 25:00 AMRAP, in teams of 3: 100/70 Calorie Row, 100 Power Cleans (135/95#) 100/70 Calorie Row, 80 Push Jerks (135/95#) 100/70 Calorie Row, 60 Front Squats (135/95#) 100/70 Calorie Row, 40 Thrusters...
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