 CrossFit (Performance & Fitness)
“Pick Your Poison” Choice # 1 – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate) Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps Choice # 2 – Top or Bottom? — 15 HSPU or 50 Air Squats Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees Station = 15 KB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows This WOD is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed the 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.
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 CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% B. Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95 lbs) 6 Toes to Bar 12 Kettlebell Swings (32/24 kg) CrossFit (Fitness) A. Four sets of: Back Squat x 8-10 reps @ 30X0 Rest 45 seconds Strict Pull-Ups x 8-10 reps @ 21X0 Rest 45 seconds Hollow Rocks or Hollow Hold x 30-45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Dumbbell Thrusters 12 V-Ups 12 Kettlebell Swings  CrossFit (Performance)
Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 40 Double-Unders 40 Jumping Lunges 40 Double-Unders 40/30 Calories of Rowing CrossFit (Fitness) Complete as many rounds and reps as possible in 40 minutes of: 400 Meter Run 20 Jumping Lunges 40 Double Unders 20 Jumping Lunges 40/30 Calories of Rowing  CrossFit (Performance)
A. Five sets of: Push Press x 3-4 reps Rest 2 minutes Build to today’s heavy 3-4 reps. B. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Pull-Ups C. Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm CrossFit (Fitness) A. Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (Barbell or Dumbbells) 10 Alternating Reverse Lunges with DB/KB Farmer’s Carry 5 Strict Pull-Ups C. Every 90 seconds, for 6 minutes (2 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm  CrossFit (Performance)
A. Every 90 seconds, for 24 minutes (8 sets) of: Station 1 – 3 Power Cleans (building to as heavy as you can handle for 3 reps; reset for each rep) Station 2 – 6 Tall Box Jumps (jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down) B. For time: 750 Meter Row 25 Burpee Box Jump-Overs (24″/20″) CrossFit (Fitness) A. Every 90 seconds, for 24 minutes (4 sets) of: Station 1 – 20 Kettlebell Swings Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1 Station 3 – Supine Ring Rows x 10-12 reps @ 2111 Station 4 – Prone Plank Hold x 60 seconds B. For time: 750 Meter Row 25 Burpee Box Jump or Step-Overs  CrossFit (Performance & Fitness)
A. For time: Row 5k B. Three sets of: Bench Press x 4-6 reps Rest 90 seconds Turkish Get-up x 3 alternating heavy reps each side Rest 90 seconds  CrossFit (Performance & Fitness)
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run RX with a Weight Vest (20/14 lb) Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run.  CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 3 reps *Sets 1-4 – 4 reps @ 80-88% *Set 5 – Max Reps @ 85% B. Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Row or Assault Bike 20 Walking Lunges with Kettlebells (32/24 kg) 400 Meter Run CrossFit (Fitness) A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0 Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Every 8 minutes, for 24 minutes (3 sets) for times: 30/20 Calories of Row or Assault Bike 20 Walking Lunges with Kettlebells 400 Meter Run  CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 5-10 seconds between singles) Build over the course of the 10 sets. B. Complete as many rounds and reps as possible in 10 minutes of: 40 Double-Unders 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 10 Strict Handstand Push-Ups CrossFit (Fitness) A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Kettlbell Swings x 20 reps Rest 45 seconds Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0 Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 20 Dumbbell Push Presses 20 Alternating Single-Arm Dumbbell Snatches  CrossFit (Performance)
A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 10 Push Presses (135/95 lbs) 20 Kettlebell Swings (24/16 kg) For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. CrossFit (Fitness) A. In teams of three, complete as many rounds as possible in 15 minutes of: 6 Single-Arm Dumbbell Snatches 6 Burpees Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutes of: 10 Dumbbell Push Presses 15 Kettlebell Swings For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible. |
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