WOD
CrossFit WOD, April 27, 2024
Partner WOD
For Time:
40 KBS 24/16kg
40 Burpee Box Jump Overs
40 Cleans
– 200m run –
30 KBS 24/16kg
30 Burpee Box Jump Overs
30 Clean
– 400m run –
20 KBS 24/16kg
20 Burpee Box Jump Overs
20 Clean
-800m run-
CrossFit WOD, April 26, 2024
3 Rounds For Time:
600m Run
30-20-10 Barbell Reverse Lunges (135/95)
15 T2B
Round 1: Back Rack Lunges
Round 2: Front Rack Lunges
Round 3: Overhead Lunges
Barbell can come off the rack
Time Cap: 18 Minutes
CrossFit WOD, April 25, 2024
For Time:
100/80 Calorie Bike
2,000/1,800m Row
1 Mile Jog
CrossFit WOD, April 24, 2024
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
http://www.crossfit.com/mt-archive2/008944.html
CrossFit WOD, April 23, 2024
2 BACK SQUATS 65% across)
For Time:
400m Run
4 Rounds:
5 Double DB Front Squat 50/35
1 Ring MU
400m Run
3 Rounds:
5 Double DB Front Squats 50/35
5 Bar MU
400m Run
2 Rounds:
5 Double DB Front Squats 50/35
10 C2B
400m Run
1 Round
5 Double DB Front Squats 50/35
15 Pull-ups
Time Cap 25 Minutes
2-2-2-2-1 strict weighted pull-ups
CrossFit WOD, April 22, 2024
Clean and Jerk
10 at 135/85
10 at 185/125
10 at 225/155
AMRAP AT 245/165
10 minute Time cap
3 Rounds for time:
10 kipping HSPU
20 T2B
then…..
2 Rounds of
10 Strict HSPU
5 Rope Climbs
then….
1 Round of
10 Wall Facing Strict HSPU
20 RMU
15 minute Time Cap
CrossFit WOD, April 20, 2024
AMRAP X 30
36/27 Calorie Bike
27 Deadlifts (185/125)
18 Pull-ups
Split reps however you wish
CrossFit WOD, April 19, 2024
3 rounds for time of:
50 wall-balls
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
CrossFit WOD, April 18, 2024
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
Barball 135/85
DB 50/35 for box step-ups
CrossFit WOD, April 17, 2024
Quater-finals I do not recommend doing the strength
On the :90s mark x 3 Rounds (18 minutes)
0:00-1:30 7/5 Max Effort Row
1:30-3:00 7/5 Max Effort Ski Erg
3:00-4:30 Choose one of the following gymnastic movements
-Handstand walks 8 mat lengths
-6/4 Ring MU
-8 Wall-facing HSPU
-2 Legless rope climbs
For Time:
3-6-9-12
Power Clean
Calorie Row
Push Jerks
Calorie Row
Barbell 115/85
Please don’t drop the barbell from overhead.
40’s: @weight(135/95)
30’s: @weight(155/105
20’s: @weight(185/125)
Box: 24″/20″