CrossFit W.O.D Strength: Skill: 15:00 Min Rope Climb Practice Metcon: E03:00M0Mx5 Rounds: 200m Run 2 Rope Climbs 12 2KB Front Rack Squats #2x24/15kg CrossFit Strength Part A: Bulgarian Split Squats 8-6-6-4-4 (Per Leg) Part B: E03:00MOMx4 Supersets: 5 Weighted Wide Grip Pull Ups 8/
CrossFit W.O.D Strength: Paused Bench Press 5-5-3-3-2-2 *2 Sec Pause At Chest Metcon: For Time: 7.5m HS Walk 45 WallBall Shots #10/6kg 7.5m HS Walk 30 Medball Cleans 7.5m HS Walk 45 Medball Bearhug Alternating Lunges 7.5m HS Walk 30 Medball Sit-Ups
CrossFit W.O.D Strength: E03:00MOMx5 SuperSets: 5\5 Weighted Box Step Up 00:30 Sec Weighted Hollow Rocks Metcon: 16:00 Min EMOM (For Max Reps): 1.) Echo Bike Cals 2.) Russian KB Swings #32/24kg 3.) Ring Rows 4.) Rest CrossFit Weightlifting Part 1: 5-6 sets: 2
CrossFit W.O.D Strength: On A 15:00 Min Running Clock: Build Up For The Following Complex: 1 Squat Clean 1 Front Squat 1 Push Jerk Metcon: 02:00Min On/ 01:00 Min Off x 5 Sets: 10 Hang Power Cleans #60/43kg 7 HSPU Into Max Reps: Abmat
CrossFit W.O.D Strength: Bent-Over Rows 5x6 Metcon: For Time: 200m 2KB Farmer's Carry #2x24/16kg Into 5 Rounds for Time: 20 Air Squats 10 Push Ups 5 Toes To Bars Into 200m Farmer's Carry CrossFit Strength Part A: Tempo Romanian Deadlift 6-6-4-4 @41X1 (4
CrossFit W.O.D Strength: Back Squats 5-5-3-3-3 Metcon: 4 Rounds For Time: 24/18 Cals Row/18/14 Cals Echo 16 1DB Over Head Lunges #1x22.5/15kg CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.) Air Squats 2.) Burpee Broad Jumps (In 7.5m Segments) 3.
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Metcon: 12:00 Min AMRAP: 30 Double Unders 15 V-Ups 15 2KB Deadlifts #2x32/24kg CrossFit Endurance E04:00MOMx6 Alternating Rounds: 1.) 400M Run Into AMRAP: 15 WallBall Shots #10/6kg 12
CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups
CrossFit W.O.D Strength: Push Press 5-5-3-3-3 Metcon: For Time: 1,2,3...10: Deadlifts #80/55kg Lateral Burpees over the bar CrossFit Weightlifting Part 1: Muscle Snatch High Hang Snatch 3x(2+2)@40-45% 3x(1+2) @45-55% Part 2: Snatch Pull Hang Snatch Above The Knee Hang
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: 00:30 Sec On\00:30 Sec Offx6 Rounds: 1.) Toes To Bars 2.) Cals Bike 3.)Sandbag Cleans #75/50kg CrossFit Endurance 8 Rounds For Time: 200m Run 2 Wallwalks 4 Burpee Box Jumps 8 2DB Box
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: 15:00 Min AMRAP: 400m Run 20 Wallball Shots #10/6kg 40 Double Unders CrossFit Strength Part A: Tempo Strict Press 5x4 @1131 Part B: E04:00MOMx4 Rounds: 5\5 2DB Bulgarian Split Squats 5 Weighted Push Ups Part
CrossFit W.O.D Strength: E02:00x8 Sets: 3 OverHead Squats Metcon: 12:00 Min EMOM (For Max Reps): 1.)OverHead Squats #43/30kg 2.)Alt. Lunges 3.)Rope Climbs CrossFit Endurance Part A: For Time: 800m Run 50 Tuck Ups 400m Run 40 V-Ups 200m Run 30 Knees To
CrossFit W.O.D Strength: Weighted Pull Ups 4x5 *10\10 KB Side Crunch Per Side After Each Set. Metcon: 5 Rounds For Time: 18/15 Cals Row 15 Box Jump Overs #60/50cm 10 STOH #60/43kg CrossFit Endurance E05:00MOMx7 Rounds: 10 1DB Overhead Lunges #1x15/10kg 15
CrossFit W.O.D Strength: Deadlift 5-5-3-3-2-2 Metcon: "Fran" For Time: 21-15-9 Thrusters #43/30kg Pull Ups CrossFit Strength Part A: Back Squats 4x6 @75%/@7RPE Part B: 4 SuperSets: 6\6 Tempo 1DB Bent-Over Rows @1231 00:15-00:20 Sec Hanging L-Sit Part C: 2 Rounds For
CrossFit W.O.D Strength: Weighted Ring Dips 5-3-5-3-5 **00:30 Sec Hollow Hold After Each Set Metcon: For Time: 10 Burpees To Plate#20/15kg 20 Plate GTOH 30 Plate Deadlifts 40 Sit-Ups 50m SandBag Bearhug Carry #75/50kg 40 Sit-Ups 30 Plate Deadlifts 20 Plate GTOH 10 Burpees
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 Position Snatch Hang Hang Below Knee From Floor Metcon: E03:00MOMx6 Alt. Rounds: 1.) 500/400m Row 2.) AMRAP: 5 Power Snatches #43/30kg 10 Hand Release Push Ups CrossFit Weightlifting Part 1: 6 sets: 2 Muscle Snatch 1 Drop snatch
CrossFit W.O.D Strength: Paused Front Squats 5x3 *2 Sec Pause At The Bottom of each rep. Metcon: 6 Rounds For Time: 6 2DB Box Step Overs #2x22.5/15kg 36 Double Unders CrossFit Endurance Part A: 5x500m Row Rest 01:30 Min B\W Sets Part B: 08:
CrossFit W.O.D "Better Together" 40:00 Min AMRAP, In Pairs: 400m Run Together 20 Burpees To Target 30 Sandbag Over The Shoulder #50/30kg 40 Wallball sit Ups (Sync.) #10/6kg 50 WallBall Squats (Sync.) 400m Row
CrossFit W.O.D Strength: Weighted Chin Ups 5x5 Metcon: 12:00 Min AMRAP: 3 WallWalks 6 Burpee Box Jump Overs #60/50cm 18 Alt. DB Snatch #22.5/15kg CrossFit Endurance 36:00 Min EMOM, Each For Max Reps: 1.) Wallwalks 2.) Walking Lunges (For Distance, in 7.5m
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlift 16 Alt. Gorilla Rows Metcon: 20:00 Min EMOM, For Max Reps: 1.) WallBall Shots #10/6kg 2.) KB Swings #1x24/16kg 3.) Cals Row 4.) Alt. Goblet Lunges 5.) Rest CrossFit Endurance 04:00 Min On\
CrossFit W.O.D Strength: E02:30MOMx8 Sets (Build Up for load): Power Clean Hang Power Clean Push Jerk (1+2+2) Metcon: For Time: 10-8-6-4-2 GTOH #60/43kg 5-10-15-20-25 V-Ups CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: E04:00MOMx4 Sets: 5\5 Lateral Box Step Downs
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 10 Rounds For Time, IGUG: 8 Toes To Bars 10 Box Jumps #60/50cm 12 Alt. Lunges **When Partner A Works, Partner B Performs Max Cals Row.
CrossFit W.O.D Strength: Back Squat 5X5 Metcon: 15:00 Min EMOM: 1.) 20 Russian KB Swings #32/24kg 2.) Max Rope Climbs 3.) Rest CrossFit Weightlifting Part 1: 7 sets: 2 Drop Snatch 1 OH Squat (pause 2 sec at the dip) 40-50% Part 2: Hang Snatch Pull