Warmup
500m row
3 rounds
10 jumping jacks
10 wall facing squats
10 burpees
3 min rest
Wod
3 rounds
400m run
10 shoulder to overhead 155/105
*The term “shoulder to overhead” means that you can use any method to move the weight from shoulder height, to locked out …
Warmup
50 doubleunders
3 rounds
10 presses 45/35
10 hang cleans 45/35
10 push jerks 45/35
2 min rest
Wod
“Chelsea”
30 EMOM
5 pullups
10 pushups
15 squats
Continue as long as you can complete the reps within the min, if you miss one, continue on for rounds …
Warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
Front squats
3-3-3-1-1-1-1-1
Open gym 2-3
In teams of two, Fight gone bad style:
-walking lunges
-push ups
-med ball cleans 20/14
-pullups
-wallball shots 20/14
-rest
Warmup
2 min bike
3 rounds
10 hang cleans 45/35
10 push presses 45/35
10 SDLHP 45/35
2 min rest
Wod
10 min AMRAP
5 power cleans 205/135
10 toes-to-bar
Warmup
400m run
3 rounds
10 jumping jacks
10 jumping lunges
10 burpees
2 min rest
Wod
Over-head squats
3-3-3-3-3
Warmup
50 doubleunders
3 rounds
10 power cleans 45/35
10 power snatches 45/35
10 over head squats 45/35
2 min rest
Wod
15 min AMRAP
21 abmat situps
14 alternating Dumbbell snatches 50/35
500m row
3 rounds
10 situps
10 DB alternating snatches 35/25
10 DB alternating push jerks 35/25
2 min rest
Wod
“CrossFit total”
1 rep max:
Back squat
Press
Deadlift
*only 3 attempts are allowed, warmup, then go heavy.
** If you are a newer athlete, use 3-3-1-1-1 for …
400m run
3 rounds
10 back squats 45/35
10 presses 45/35
10 deadlifts 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pullups