Results For Category: "WOD"

Jill-Su

150 Wallballs for time

EMOM including the first minute: 5 Burpees

1. Jerk- 10minutes to find a heavy single

2. Each round for time:

15 Power Cleans- 155/110#

Rest 2 minutes

15 Power Cleans 135/95#

Rest 2 minutes

15 Power Cleans 95/65#

3. AMRAP in 5 minutes:
15 Box Jumps 24/20″

15 KB Swings 24/16k

“Barbara”

5 rounds, time each round

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Hang Clean and Jerk- 1,1,1,1,1,1,1

Then

Grace

30 Reps for time:

135/95 Clean and Jerk

Back Squat- 5×5

EMOM 8 minutes- 10-12 Burpees AFAP

Immediately following: 2 minutes max reps burpees

Deadlift- 3,3,3

Then

20.15,10,5 Reps:

Deadlift 225/155#

T2B

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Fight Gone Bad

1.Wall-ball: 20 pound ball/14#, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds/55# (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds /55#(Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1. 5 Sets:

2 times through- Power Clean+Hang Clean++Jerk

2. Max Distance Walking Lunge- 135/95#

Spend 10 minutes working on something you suck at.

20 minutes AMRAP:

Alternating movements

30s on/30s off

Double Unders

Pullups

Main – CrossFit Skill Work (No Measure) Take 10 minutes and work on something you suck at Double under and pullups (AMRAP – Reps) 20…