CROSS FIT WODs

HERE ARE SOME WORKOUTS OF THE DAY FROM CROSS FIT. THESE ARE SHORT INTENSE WORKOUTS THAT ARE GREAT FINISHERS . INCORPORATE SOME OF THESE DURING YOUR WEEK TO GAIN THE EDGE IN YOUR TRAINING. Annie Can t find any video of this workout. 50 40 30 20 10 For Time Double Unders Sit Ups Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Barbara Can t find any video of this workout. 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3 Mins Repeat All For 5 Rounds Chelsea 5 Pull Ups 10 Push Ups 15 Squats On The Minute Every Minute For 30 Minutes. Cindy 5 Pull Ups 10 Push Ups 15 Squats As Many Rounds As Possible (AMRAP) in 20 Minutes Diane 21 15 9 Reps 225lb Deadlift Handstand Push Ups

Elizabeth 21 15 9 Reps 135lb Clean Ring Dips Fran 21 15 9 Reps Thruster 95lbs Pull Ups Frelen 5 Rounds For Time Run 800m 15 Dumbbell Thruster 15 Pull Ups Grace 135lb Clean & Jerk 30 Reps Helen 3 Rounds For Time Run 400m 21 Kettle Bell Swings 55lb 12 Pull Ups Isabel Can t find any video of this workout. 135lb Snatch 30 Reps Jackie 1000m Row 50 Thruster 45lbs 30 Pull Ups Karen For Time 150 Wall Balls 20lbs Kelly 5 Rounds For Time Run 400m 30 Box Jumps 30 Wall Balls 20lbs

Linda 10 9 8 7 6 5 4 3 2 1 of 1.5x Body Weight Deadlift Body Weight Bench Press 3/4x Body Weight Cleans Lynne Bodyweight Bench Press Max Reps Pull Ups Max Reps 5 Rounds For Max Reps Mary 5 Handstand Push Ups 10 One Legged Squats (Pistols) 15 Pull Ups As Many Rounds As Possible (AMRAP) in 20 Minutes Nancy 5 Rounds For Time 400m Run 15 Overhead Squat 95lbs Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 135 lb Hang power cleans, 10 reps Nicole 400m Run Max Rep Pull Ups As Many Rounds As Possible (AMRAP) in 20 Minutes Note the pull ups completed in each round.

Adam Brown For time. Two rounds 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps Arnie For time. With a single 2 pood Kettlebell: 21 Turkish Get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Badger 3 rounds for time. 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Blake For time. Four rounds of: 100 foot Walking 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand Push-ups Brenton For time. Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you ve got a twenty pound vest or body armor, wear it. Bulger Post a video of this WOD, let me know and I ll add a link here For time. Ten rounds of: Run 150 meters 7 Chest to bar Pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups

Bull Post a video of this WOD, let me know and I ll add a link here For time. Two rounds of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile Coe For time. Ten rounds 95 pound Thruster, 10 reps 10 Ring push-ups Collin Post a video of this WOD, let me know and I ll add a link here For time. Six rounds of: Carry 50 pound Sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo Deadlift high-pull, 12 reps Daniel For time. 50 Pull-ups, 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Danny Post a video of this WOD, let me know and I ll add a link here Rounds completed Rounds in 20 min of: 24 Box jump, 30 reps 115 pound Push press, 20 reps 30 Pull-ups DT For time. Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Erin For time. Five rounds of: 40 pound Dumbbells Split Clean, 15 reps 21 Pull-ups Forrest For time. Three rounds 20 L-Pull-ups 30 Toes to bar 40 Burpees Run 800 meters Garrett Post a video of this WOD, let me know and I ll add a link here For time. Three rounds of: 75 Squats 25 Ring Handstand Push-ups 25 L-Pull-ups Griff Post a video of this WOD, let me know and I ll add a link here For time. Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Hansen Post a video of this WOD, let me know and I ll add a link here For time. Five rounds: 30 reps, 2 pood Kettlebell Swing 30 Burpees 30 Glute-Ham Sit-Ups Helton Post a video of this WOD, let me know and I ll add a link here For time. Three rounds of: Run 800 meters 30 reps, 50 pound Dumbbell Squat Cleans 30 Burpees Holbrook Post a video of this WOD, let me know and I ll add a link here Each Round For Time:

Ten rounds of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Jack Max Rounds in 20 Min 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Jason For time. 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Jerry Post a video of this WOD, let me know and I ll add a link here For time. Run 1 mile Row 2K Run 1 mile John Rankel AMRAP, 20 Minutes 225 pound Deadlift, 6 reps 7 Burpee Pull-ups 10 Kettlebell Swings, 2 pood Run 200 meters Johnson Post a video of this WOD, let me know and I ll add a link here Rounds in 20 Min 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Josh For time.

95 pound Overhead Squat, 21 reps 42 Pull-ups 95 pound Overhead Squat, 15 reps 30 Pull-ups 95 pound Overhead Squat, 9 reps 18 Pull-ups Joshie Post a video of this WOD, let me know and I ll add a link here 3 rounds for time. 40 pound Dumbbell snatch, 21 reps, right arm 21 L-Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L-Pull-ups The snatches are full squat snatches. JT 21-15-9 reps, for time Handstand push-ups Ring dips Push-ups Ledesma Post a video of this WOD, let me know and I ll add a link here As Many Rounds As Possible (AMRAP) in 20 minutes of: 5 Parallette handstand push-ups 10 Toes through rings 20 pound Medicine ball cleans, 15 reps Luce Post a video of this WOD, let me know and I ll add a link here For time. Wearing a 20 pound vest, three rounds of: Run 1K 10 Muscle-ups 100 Squats Lumberjack 20 For time. 20 Deadlifts (275lbs) Run 400m 20 KB Swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m

20 Pull-ups (Chest to Bar) Run 400m 20 Box jumps (24 ) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m McGhee Rounds in 30 min 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Michael 3 rounds for time Run 800 meters 50 Back Extensions 50 Sit-ups Mr. Joshua Post a video of this WOD, let me know and I ll add a link here For time. Five rounds of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Murph For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you ve got a twenty pound vest or body armor, wear it. 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Nate As many rounds as possible in 20 minutes 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Nutts For time.

10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10 200 Double-unders Run 400 meters with a 45lb plate Paul Post a video of this WOD, let me know and I ll add a link here For time. Five rounds of: 50 Double Unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Randy For time. 75# Power Snatch 75 reps RJ For time. Five rounds of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups Roy Post a video of this WOD, let me know and I ll add a link here For time. Five rounds 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Ryan For time. Five rounds of: 7 Muscle-ups 21 Burpees Severin For time. 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom

Run 5K If you ve got a twenty pound vest or body armor, wear it. Stephen Post a video of this WOD, let me know and I ll add a link here For time. 30-25-20-15-10-5 rep rounds of: GHD Sit-up Back Extension Knees to elbow 95 pound Stiff legged Dead lift The Seven For time. The Seven Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Thompson Post a video of this WOD, let me know and I ll add a link here 10 rounds of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, 29 reps 135 pound Barbells Farmer carry, 10 meters Begin the rope climbs seated on the floor. Tommy V Post a video of this WOD, let me know and I ll add a link here For time. 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents Tyler For time. Five rounds: 7 Muscle-ups 21 reps, 95 pound Sumo-Deadlift High-Pull

War Frank Post a video of this WOD, let me know and I ll add a link here For time. Three rounds of: 25 Muscle-ups 100 Squats 35 GHD Sit-ups Whitten For time. Five rounds of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Wittman Post a video of this WOD, let me know and I ll add a link here For Time Seven rounds of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24 box