All Levels WOD "Gallant" For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups Beginners WOD 3 Rounds for time: Run 800m [...]
All Levels WOD A. Hang Squat Clean 6-6-6-6-6 Rest 2 min B. 21-18-15-12-9-6-3: Sumo deadlift high-pull, 30/20kg Push jerk, 30/20kg Beginners WOD A. 21-15-9 Sumo Deadlift High Pull Push Jerk Book your class
All Levels WOD A1. Handstand Push Ups 10-10-10 Rest 30s A2. Strict Chest to Bar Pull Ups 8-8-8 Rest 30s A3. Cossack Squats 10-10-10 Rest 1 min B. 14 min AMRAP: 14 Toes to Bar 14 Jumping Squats 14 Knees to Elbows 14 Squats Beginners WOD Same as All Levels [...]
All Levels WOD A1. Front Rack Alternating Reverse Lunges 12-12-12-12 Rest 30s A2. Agility Ladder 6-6-6-6 Rest 2 min B. 6 Rounds for time: 25 Double Unders 10 Pistols Beginners WOD A1. Front Rack Alternating Reverse Lunges 12-12-12-12 Rest 30s A2. Agility Ladder 6-6-6-6 Rest 2 min B. 6 Rounds [...]
All Levels WOD A. EMOM for 10min 3 Tall Box Jumps B. Alternating EMOM for 24min 40 Mountain Climbers 20 Sit Ups 10 True Push Ups C. 10 Manmkers for time 2x15/10kg Beginners WOD A. EMOM for 10min 3 Tall Box Jumps B. Alternating EMOM for 24min 40 Mountain Climbers [...]
Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD 2014 CrossFit Games Regional Event 6 For time: 50 Row (calories)s 50 Box Jump Overs, 24/18 in 50 Deadlifts, 180/120 lbs 50 Wall Balls, 20/14 lbs 50 Ring Dips 50 Wall Balls, 20/14 lbs 50 Deadlifts, 180/120 [...]
All Levels WOD A. L-Sit 30s-30s-30s Rest 2min B. 12 min AMRAP: 6 Power Cleans 70/45kg 6 Front Squats 70/45kg Beginners WOD A. L-Sit 30s-30s-30s Rest 2min B. 12 min AMRAP: 6 Power Cleans 6 Front Squats Book your class
All Levels WOD A. Snatch 1-1-1-1-1-1 Rest 3 min B. 2 Rounds for time: 10 Muscle Ups 20 Handstand Push Ups 30 Kettlebell Swings 32/24kg Beginners WOD A. Hang Power Snatch 5-5-5 Rest 1 min. B. Hang Squat Snatch 5-5-5 Rest 1 min. C. 2 Rounds for time 10 Strict [...]
All Levels WOD A1. Shoulder Press 1-1-1-1-1 No Rest A2. Push Press Max reps-max reps-max reps-max reps-max reps Rest 2 min (use same load as part A1.) B. 4 Rounds for time: Row 50 Calories 40 Double Unders 30 Knees to elbows Beginners WOD A. Push Press 6-6-6-6-Max reps with [...]
All Levels WOD A. Death by Bodyweight Back Squat B. 10 Rounds for time: 10 Pull Ups 10 Box Jumps 24/20" Beginners WOD A. Back Squat 5-5-3-3-1-1 Rest 2 min B. Kipping Pull Up Practice C. 5 Rounds for time 10 Kipping Pull Ups 15 Box Jumps Book [...]