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Results For Category: "WOD"

Front Squat and Double Unders

5 155/110# Front Squat
Run 125
10 Double Unders
Run 125m
10 155/110# Front Squat
Run 125m
20 Double Unders
Run 125m

Continue in same increments for 25 Minutes

Hang Power Clean

Hang Power Clean- Take 15 minutes to find 1RM

Then

Three rounds for time of:

135 pound/95 pound Hang power cleans, 15 reps
15 Burpees

Your Next Lift HSPU and you as a backwards bear

Your Next Lift

Then

4 Rounds For Total Time of:

15 HSPU
15 KB Swings 2/1.5 pood
25yd Bear Crawl
25yd Backwards Bear Crawl

Rest 2 minutes

Barbell Snatch and a Burner

1 arm Barbell Snatch- 1,1,1,1,1

Then

For time:

30 135lb/95lb Cleans
10 Pullups
20 135lb/95lb Cleans
20 Pullups
10 135lb/95lb Cleans
30 Pullups

CrossFit Total

“CrossFit Total”

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

A throwback to the original CrossFit Gym. Where it all started:

Renaissance

“Renaissance”

3 Rounds for Time of:

400m Rack Walk 2/1.5 pood
5 Rope Climbs
50 Pushups

CrossFit Total tomorrow

Turkish get up and wall climbs

Turkish get up: 1 rep every minute on the minute for 12 minutes, alternate arms each minute

Then

4 Rounds for time of:

5 Wall Climbs
10 Bar Rollouts
15 Floor Wipers
20 Bar Facing Burpees

Santora

“Santora”

Three rounds for reps of:

155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Do it all (on a monday)

Your Next Lift

Then

Accumulate 5 minutes: 45/25# Weighted plank hold

For total time

Then

Run 400 meters
1 1/2 pood Kettlebell X 21 swings 1.5/1 Pood
12 Pull-ups

For time

CrossFit Total this Friday.

Dumbbell Rows- 3 sets max reps

Then

5 Rounds for Time of:

10 K2E
15 Burpees
20 KB C&J (10/10) 1.5/1 Pood