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WOD
crossfit gyms WOD:
1. twisting ring pull-ups
2. shifting push-ups
3. hammer swings
4. plate flips
5. floor press (boys 65lbs, girls 35lbs)
6. 1-arm overhead squat with kettle bell (boys 24kg, girls 16kg)
7. horizontal press (boys 45lbs, girls 35lbs)
3 minutes at each station..
1 minute rest between stations.
score total reps.
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mainsite WOD:
Rest Day
crossfit gyms WOD:
12 ring push-ups
21 front squats (boys 115 lbs, girls 75 lbs)
12 box jumps
5 rounds for time
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mainsite WOD:
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
crossfit gyms WOD:
5 handstand push-ups
10 kettle bell lunges (boys 24 kg, girls 16kg)
15 back extensions
10 rounds
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mainsite WOD:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the [...]
crossfit gyms WOD:
“Escalating Cindy”
pull-ups
push-ups
squats
start with 1 rep of each in round 1.
then 2 reps of each for round 2 and so on.
complete as many rounds as you can in 20 minutes.
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mainsite WOD:
Rest Day
crossfit gyms WOD:
“Isabel”
30 snatches for time.
boys 135 lbs, girl 95lbs
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mainsite WOD:
Run 5k
crossfit gyms WOD:
deadhang pull-up, chest to bar
burpee box jumps (24 inch)
21-15-9
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mainsite WOD:
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
crossfit gyms WOD:
5 x 1-arm kb press, right
5 x 1-arm kb press, left
5 x 1-leg squat, right
5 x 1-leg squat, left
7 rounds for time
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mainsite WOD:
Split Jerk 1-1-1-1-1-1-1 reps
crossfit gyms WOD:
20 double unders
20 sit-ups
complete as many rounds as possible in 10 minutes
rest 2 minutes
4 turkish get-ups (boys 16kg, girls 12kg)
10 kettle bell snatches (boys 16kg, girls 12kg)
complete as many rounds as possible in 10 minutes
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mainsite WOD:
Rest Day
crossfit gyms WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
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mainsite WOD:
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
Rest Day
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Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
crossfit gyms WOD:
weighted pull-up 5×5
bench press 5×5
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mainsite WOD:
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
crossfit gyms WOD:
75 hang power snatches
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mainsite WOD:
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-hand” pull-up right arm (left hand grabs the right wrist)
“One-hand” pull-up left arm (right hand grabs the left wrist)
crossfit gyms WOD:
1. 50 double unders
2. 21 deadlifts (boys 185 lbs , girls 125 lbs)
3. 12 ring dips
5 rounds for time
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mainsite WOD:
Rest Day
crossfit gyms WOD:
1. knees to elbows x 10
2. plyo push-ups
10 rounds for time
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mainsite WOD:
Front squat 3-3-3-3-3 reps
crossfit gyms WOD:
Benchmark Day
perform and girl, hero, named wod or lift
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mainsite WOD:
Rest Day
crossfit gyms WOD:
“Barbell Gone Bad”
1. thrusters
2. sumo deadlift high pull
3. jumping squats
4. push-press
5. power cleans
weight: boys 75lbs, girls 55lbs
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mainsite WOD:
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
crossfit gyms WOD:
overhead squat 5-5-5
snatch balance 5-5-5
snatch deadlift 5-5-5
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mainsite WOD:
400 meter Walking lunge
crossfit gyms WOD:
“heavy cindy”
5 deadhang pull-ups
10 handstand push-ups
15 front squat (boys 65lbs, girls 45lbs)
as many rounds as possible in 20 minutes.
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mainsite WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
crossfit gyms WOD:
30 push-ups
10 cleans
10 box jumps
10 jerks
10 box jumps
10 clean & jerks
10 box jumps
10 jerks
10 box jumps
10 cleans
30 push-ups
weight: boys 95 lbs, girls 65 lbs
box: boys 24 inch, girls 12 inch
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mainsite WOD:
Rest Day
crossfit gyms WOD:
4 turkish get-ups (boys 24kg, girls 16kg)
6 ring dips
12 sit-ups
as many rounds as possible in 20 minutes
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mainsite WOD:
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
crossfit gyms WOD:
10 kettle bell snatches (boys 24kg, girls 16kg)
10 clean drops (boys 65 lbs, girls 45 lbs)
10 rounds for time.
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mainsite WOD:
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups