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Skill/Strength 16:00 EMOM: Min 1: 10-15 Toes To Bar Min 2: 0:30 Wall-facing Handstand Hold Min 3: 30 Banded Pull Aparts Min 4: 8-12 Burpees WOD 3 RFT: 200m Run 2 Rounds of “Cindy” 5 Pullups 10 Pushups...
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Skill/Strength Back Squat 1×5 @ 65% 1×4 @ 70% 1×3 @ 75% 2×2 @ 80% 1×1 @ 85% *Perform 5 Strict Chest to Bar Pull Ups or 5-10 Strict Pull Ups between sets *If you can do more than 5 UB strict C2B pull...
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Skill/Strength 16:00 EMOM: Min 1: 0:20 L-Sit Min 2: 0:30 Seated KB Shoulder Press Min 3: 0:35 AMRAP Supermans Min 4: 1-5 Ring MU (if you have more than 5UB Ring MU, work on Strict MU) WOD For Time:...
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Skill/Strength 15:00 EMOM 3 Clean & Jerk Waves Min 1: 1 Clean & Jerk @ 70% Min 2: 1 Clean & Jerk @ 75% Min 3: 1 Clean & Jerk @ 80% Min 4: 1 Clean & Jerk @ 85% Min 5: 1 Clean &...
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WOD With a partner, for time: 800m Run with medicine ball 2 Rounds: 100 Russian KB Swings (53/35#) 80 Russian Twists (with med ball) 60 Stationary Lunges (with 1 KB) 40 Partner Push-ups 20 Wall Walks...
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Skill/Strength 18:00 to establish: 1RM Front Squat Max UB Double Unders WOD “Helen” 3 Rounds For Time: 400m Run 21 KBS (53/35#) 12 Pull-ups (12:00 cut-off)
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Skill/Strength 10:00 to establish: 1RM Push Press WOD 20:00 Conversational AMRAP: 10 Burpees 15 Slam Ball 20 Situps 1 Rope Climb *Share equipment as necessary
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Skill/Strength 20:00 to establish: 1RM Clean & Jerk WOD CFG Open Workout 15.4 8:00 AMRAP 3 Handstand Push-ups 3 Cleans (185/125#) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans...
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Skill/Strength 10:00 to establish: 1RM Strict Press WOD 20:00 AMRAP 10 Turkish Get Ups (5 each arm) 15 Calorie Row at moderate pace 20 Dragonfly *Rest as needed to share rowers
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Skill/Strength 18:00 to establish: 1RM Back Squat WOD CFG Open Workout 15.3 14:00 AMRAP: 7 Muscle-Ups 50 WBS (20/14#) 100 Double Unders
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Save the Date! We’ll be having our inaugural CrossFit 460 tailgate on September 17th for the Virginia Tech vs Boston College football game. Come to Lot 5 (also known as the “Chicken Hill” lot, across...
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WOD “CrossFit Golf” The objective of CrossFit Golf is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 30 Deadlifts and it takes you sets of 15, 10, and 5...
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Skill/Strength 15:00 to establish: 1RM Bench Press WOD CFG Open Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 Overhead Squats (95/65#) 10 Chest-to-Bar...
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WOD 30:00 Conversational AMRAP: With a Partner: Run 400m (together) 40 Box Jumps (24/20″) 40 Pushups 40 KBS (53/35#) *Only one person may work at a time *Share reps, split anyway *If going solo, cut...
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Skill/Strength 20:00 to establish 1RM Snatch WOD For Time: 10 Squat Cleans (135/95#) 50 Situps 8 Squat Cleans 40 Situps 6 Squat Cleans 30 Situps 4 Squat Cleans 20 Situps 2 Squat Cleans 10 Situps (10:00...
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Skill/Strength Tabata Mashup: Hollow Rocks Banded Pull Aparts Establish ME unbroken pullups WOD For time: 1-mile Run
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Skill/Strength 20:00 to establish 1RM Deadlift WOD “Diane” For time: 21-15-9 Deadlifts (225/155#) Handstand Pushups (10:00 Cut-off)
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WOD 9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (125/85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170/120#) 11 HSPUs 11 KB Swings (70/53#)...
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Skill/Strength 4 RNFT: 12 Back Squats 10 Chin ups 6 Single Arm KB Strict Press + :20 hold before switching WOD 8:00 AMRAP: 8 Thrusters (95/65#) 8 Pullups
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Skill/Strength 4 RNFT: 12 Bench Press 10 KB Single Arm Row with 1-second pause at chest WOD 7:00 AMRAP: Climb up the ladder as far as possible 3-6-9-12-15-18…etc Handstand Pushups Box Jumps (24/20″)
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