All Levels WOD A. Alternating Every 3 minutes on the minute for 36min Row 500m 20 Pull Ups 30 Box Jumps 24/20” Beginners WOD A. Alternating Every 3 minutes on[...]

All Levels WOD A. EMOM for 10 minutes 3 Hang Power Snatch at 60%1RM B. 7 rounds for time 7 High Hang Power Snatch 40/25kg 14 Overhead Squats 40/25kg Beginners[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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:[...]

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[...]

All Levels WOD A. Good Mornings (arched back style) 5-5-5-5-5 Rest 2 min B. 4 Rounds for time: 50 Squats 40 Sit Ups 30 Push Ups Beginners WOD A. Deadlift[...]

All Levels WOD A. Thruster 3-2-1-3-2-1 Rest 3 min B. Every 3 minutes on the minute for 30 minutes (10 Rounds): 5 Thrusters 40/25kg 5 Hang Power Cleans 40/25kg 10 Bar facing[...]

All Levels WOD A. Weighted Chest to Bar Pull Ups 6-3-6-3-2-1 Rest 2 min B. Alternating EMOM for 10min: Row 300/250m 10 Shoulder to Overhead 40/25kg Beginners WOD A. Weighted[...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! All Levels WOD Complete as many rounds as possible in 15 mins of: 10 Kettlebell Swings, 2 pood 10 Box[...]

Saint Nicolas All Levels WOD Tabata Deadlifts 100/60kg Followed immediately by: 3 Rounds for time Run 800m 25 MedBall Cleans 20/14lb Your score is the total deadlifts and time. The clock does not[...]

Perform the movements to the tune of “12 Days of Christmas” All Levels WOD 1 – 100 Meter Row 2 – Power Cleans (60/40kg) 3 – Ring Dips 4 – Dumbbell Ground to[...]

All Levels WOD A. Power Clean 7-7-6-6 Rest 2min Loading%:60,65,70,75 B. AMRAP 15min: 5 Pull Ups 10 Wall Ball Shots 20/14lb to 10/9ft 30 Double Unders Beginners WOD A. AMRAP[...]

All Levels WOD A1. Box Squat (narrow stance - keep core tight when touching box, relax hips then explode upwards). 3-3-3-3-3-3 Rest 1min A2. Knee Snatch (PVC or empty BB if you[...]

All Levels WOD A. Split Jerk 2-2-2-2-2-2-2-2-2 Rest 30s Loading 75% B. 5 Rounds for time: Row 500m 15 Thrusters 40/25kg Beginners WOD A. Push Jerk 5-5-5-5-5 B. 3 Rounds[...]