CROSSFIT WOD

Fitness

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Strength

Pause Back Squat 5-5-5-5-5

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Conditioning

For time:
20 KB Push Presses, 35/25lbs.
18/14 Cal. Row
16 HSPU
*Rest 2:30 mins X 4*

Sport

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A. Back Squat, 4x5@80%
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B. For time:
20 KB Push Presses, 35/25lbs.
18/14 Cal. Row
16 HSPU
*Rest 2:30 mins X 4*

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C. AB 30 mins

Squad WOD

Conditioning

AMRAP 25 mins:
35 Cal Row

25 DB Clusters, 50/35lbs

15 BBJO, 30/24"

Fitness

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Strength

Sumo Deadlift 5-5-5-5-5

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Conditioning

For total time:

35 OHS, 95/65lbs.
35 Burpees

- Rest 5 minutes-

35 Thrusters, 95/65lbs.
35 Box Jumps, 24/20"

Sport

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A. Sumo Deadlift 1RM
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B. For total time:

35 OHS, 95/65lbs.
35 Burpees

- Rest 5 minutes-

35 Thrusters, 95/65lbs.
35 Box Jumps, 24/20"

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C. EMOM 10 min:
Even: Max ring dips
Odd: 55 DU

Fitness

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Conditioning

5 rounds for time:
8 Hang Clean & Jerks, 115/75lbs.
11 T2B
13 cal. Ski

Sport

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A.. 4 rounds for time:
8 Hang Clean & Jerks, 115/75lbs.
11 T2B
13 cal. Ski

 

B. 30 min:
Row for distance

Fitness

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Strength

A1. Front Squat 5-5-5-5
A2. Russian Twist + Ball Slam, 4x12 alt

Conditioning

3 rounds for time:

22 Barbell Lunges, 95/65lbs.

15 HSPU

Sport

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A. Every 90 seconds for 9 mins:
3 Front Squats + Jerk@75-90%

 

B. 3 rounds for time:
22 OH Lunges, 95/65lbs.
15 HSPU

 

C1. Single arm DB floor Press, 4x4-6/arm
C2. P-Bar Pushups, 4x10-15

Fitness

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Strength

Weighted Pull-up 3-3-3-3-3

Conditioning


AMRAP 12 mins:
3 Devil Presses, 50/35lbs.
35 DU
3 Bar-Muscle-up

Sport

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A1. Weighted Pullup, 5-5-5-5-5
A2. Supinated Barbell Row, 5x15

 

B. AMRAP 12 mins:
3 Devil Presses, 50/35lbs.
35 DU
3 Bar-Muscle-ups

 

C. 4 sets:
30 sec: Max Ring Muscle-ups
30 sec: Max Distance Handstand Walk

Fitness

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Conditioning

Every 4 mins for 28 mins:

12 cal. AB

8 DB Squats, 50/35lbs.

8 DB Push Presses, 50/35lbs.

12 cal. Row

Sport

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A. Every 4 mins for 28 mins:
12 cal. AB
8 DB Squats, 50/35lbs.
8 DB Push Presses, 50/35lbs.
12 cal. Row

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B1. Back Squat 4x5@75%
B2. Broad Jump, 4x50ft.
*Rest 1 min*

Squad WOD

Conditioning

20 Rounds For Time:
10 Deadlifts, 135/95lbs
10 Hang Power Cleans, 135/95lbs
10 Burpees

*alt rounds w/ partner*

*while partner 1 works, partner 2 must hold a plank*

Fitness

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Strength

Split Jerk 1RM

Conditioning

For time:

60 Wallball Shots, 20/14lbs.

40 DB Snatches, 50/35lbs.

20 Burpees over the DB

Sport

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A. Front Squat + Jerk, 1RM
 

B. For time:
60 Wallball Shots, 20/14lbs.
40 DB Snatches, 50/35lbs.
20 Burpees over the DB
C

. EMOM 10 min:
Even: 15 Hang Power Cleans, 95/65lbs.
Odd: 45 DU

Fitness

Conditioning

Every 4 mins for 16 mins:

3 Rope Climbs

15 cal. Ski Erg

- Rest 4 mins -

Every 4 mins for 16 mins:

50 DU

25 cal. AB

Sport

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A. Every 4 mins for 16 mins:
3 Rope Climbs
15 cal. Ski Erg

- Rest 4 mins -

Every 4 mins for 16 mins:
50 DU
25 cal. AB
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B1. Strict Press 5-5-5-5-5
B2. Push-ups, 5x max reps

Fitness

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Strength

EMOM 7 mins:
3 tng Power Cleans
*building*

Conditioning

5 rounds for time:
8 DB Floor Presses, 50/35lbs.
8 DB Power Cleans, 50/35lbs.
8 DB Squats, 50/35lbs.

Sport

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A. CG Deadlift 1RM
 

B. 5 rounds for time:
8 DB Floor Presses, 50/35lbs.
8 DB Power Cleans, 50/35lbs.
8 DB Squats, 50/35lbs.

 

C. 20 mins:
AB for max cals

Fitness

Conditioning


AMRAP 22 mins:
3 Squat Snatches, 135/95lbs.
18 Jumping Lunges
6 Strict HSPU
18 Box Jump Overs, 24/20”

Sport

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A. AMRAP 22 mins:
3 Squat Snatches, 135/95lbs.
18 Jumping Lunges
6 Strict HSPU
18 Box Jump Overs, 24/20”

 

B1. Weighted Pullup, 5-5-5-5-5
B2. Supinated Barbell Row, 5x15

Fitness

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Strength

A1. Back Squat 5-5-5-5
A2. Side Plank 4x30sec/side

Conditioning

2 mins clock:

17 Cal. Row

Max rep toes to bar

*Rest 2 mins X 5*

**score is total t2b**

Sport

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A1. Back Squat 4x5@75%
A2. Broad Jump, 4x50ft.

 

B. 2 mins clock:
17 Cal. Row
Max rep toes to bar
*Rest 2 mins X 5*
**score is total t2b**

 

C. 4 sets:
30 sec: Max Strict Muscle-ups
30 sec: Max Distance Handstand Walk

Squad WOD

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1 Round:
50 DB Cleans, 50/35lbs
40 Box Jumps, 24/20"
30 Burpees

 

Then...
 

2 Rounds:
40 DB Cleans, 50/35lbs
30 Box Jumps, 24/20"
20 Burpees

 

Then...
 

3 Rounds:
30 DB Cleans, 50/35lbs
20 Box Jumps, 24/20"
10 Burpees

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Fitness

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Conditioning

AMRAP 4 mins:
22 Wallball Shots, 20/14lbs.
16 DB Snatches, 50/35lbs.
10 cal. AB
*Rest 1 min X 5*
**start each round where you left off**

Sport

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A. Deadlift, 1RM
 

B. AMRAP 4 mins:

22 Wallball Shots, 30/20lbs.

16 DB Snatches, 50/35lbs.

10 cal. AB

*Rest 1 min X 5*

**start each round where you left off**
 

C. AMRAP 18 mins:
55 DU
10 Strict Pull-ups
10 Strict HSPU

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