8161473 CrossFit WODs

7/31/2019 8161473 CrossFit WODs

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For time:25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box20 Double-unders25 bench dips20 Knees to elbows30 Kettlebell swings, 1 pood30 Sit-ups20 Hang squat cleans, 35 pound dumbells25 Back extensions30 Wall ball shots, 20 pound ball

For time:100 Squats90 Double Unders80 Push Ups70 Sit Ups

60 Jumping Pull Ups50 Thrusters (Empty barbell)40 Back Extensions30 Box Jumps20 Deadlifts (Dumbbells that equal 1/2 Bodyweight)10 Handstand Push Ups

3 rounds for time:20 kettlebell swings40 push press60 squat

5 rounds, 1 minute per exercise, 30 seconds rest between exercises:Turkish Get UpsKB SwingsKB Press

''Unworthy'', for time:Squats: 80-40-20-40-801.5 Pood KB Swings: 40-20-10-20-40Pull Ups: 20-10-5-10-20

5 rounds10 OHS15 pull-ups20 RR (total L+R)

7/31/2019 8161473 CrossFit WODs

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21-18-15-12-9 reps of:95 pound Deadlift95 pound Hang power clean95 pound Front squat95 pound Push jerk

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:CleansDead LiftsRing Push Ups

"GRINDY"10 Clean and Jerks with 85#5 rounds of Cindy10 Clean and Jerks5 rounds of Cindy10 Clean and Jerks

10-9-8-7-6-5-4-3-2-1 reps of:

Front Squat @ 65#Jerk @ 65#

21-18-15-12-9-6-3 of:SDHP @65#Push-Jerk @65#

PAIN STORM10 Front Squats 10 Push Press 10 Thrusters2 Box Jumps 2 Pull ups 2 Burpees

8 Front Squats 8 Push Press 8 Thrusters4 Box Jumps 4 Pull ups 4 Burpees




AMRAP in 20 minutes, all w/ empty Olympic barPush Press x 6Squat x 6Deadlift x 6High Pull x 6Hang power clean x 6Front squat x 6

7/31/2019 8161473 CrossFit WODs

3/11

"Man-eater", 10,9,8,7,6,5,4,3,2,1 reps of:Pull-UpsPush-UpsSquat Jumps

Three rounds of:24 Box Jumps x 40Ring Push-Ups x 30Barbell RDL x 20 (1/2 Body-weight)Pull-Ups x 10

"Tabata Your Mom"8 intervals, :20 on/:10 off for each set of exercises. Only rest in between is transitiontimePull-upsPush-upsSquats (air)Sit-upsKB swings

"Lexie Grace" 10,9,8,7,6,5,4,3,2,1 reps of:DeadliftPower cleanFront squat

"2 Minute Torture", max reps in 2 minute of:Thrusters (65)Pull upsKB swingsSit upsTreadmill Sprint for distance

Push upsPower Cleans (men: 95 lbs/women: 65)Row (for calories)2 minute break between exercises

FILTHY FIFTEEN, 5 Rounds For Time of15 Pull-Ups15 Double unders15 Squats15 Push-ups

30 reps, burpee-style , of:

Pull-UpsWall Balls (Men #14, Ladies #8)Box Jumps

AMRAP in 20 minutes of:10 push-ups15 sit-ups20 squats

7/31/2019 8161473 CrossFit WODs

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Painstorm 32 - "Griptastic"500m Row25 KB Swing Right Hand25 KB Swing Left Hand500m row25 KB Snatch Right Hand25 KB Snatch Left Hand500m row25 KB Clean and Press Right Hand25 KB Clean and Press Left Hand500m row25 KB Swing Both Hands25 Goblet squats

For Time:Row 1000 meters25 Double-undersRow 750 meters50 Double-unders

Row 500 meters100 Double-unders

For time:50 Ring Dips400m Run50 Push Ups400m Run50 Press (men 75#, ladies #45)

21 - 18 - 15 - 12 - 9 Reps ofKnees to Elbows

Ring Push Ups+ 400m run after each round

5 Rounds For Time:50 Squats50 DUs

5 Rounds For Time:5 pull-ups10 BW deadlifts15 ring dips

For time:50 Stick O.H.S.10 Burpees50 Box Jumps10 Burpees50 Over head Lunges with the stick10 Burpees50 Pull-Ups10 Burpees

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5 Rounds For Time of:Ring Dips x 5Knees to Elbows x 10Pistols x 15

21-18-15-12-9-6-3 reps of:ThrustersPull upsRing push-ups

Fucking Dallas, AMRAP in 20 minutes of:10 dumbbell squat clean/push-press (20#)5 SDHP (65#)7 Burpees

Five rounds for time of:30 DUs30 Sit-ups30 Squats

AMRAP in 20 minutes using a (M 65#/W 45#) bar:5 Deadlifts5 Hang Power Cleans5 Front Squats5 Push Presses5 Back Squats

For time:Squat 5 intervals of 20 seconds on 10 off,Run 400 meters,Squat 4 intervals of 20 seconds on 10 off,

Run 400 meters,Squat 3 intervals of 20 seconds on 10 off,Run 400 meters,Squat 2 intervals of 20 seconds on 10 off,Run 400 meters,Squat 1 interval of 20 seconds.

21 - 15 - 9 reps for time of:Med Ball Cleans (10% BW)Ring DipsBox JumpsPull-ups

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Swings and box jumps30 Kettlebell Swings (M 24kg/W 16kg)3 Box Jumps (M 24in/W 20in)27 KB Swings6 Box Jumps24 KB Swings9 Box Jumps21 KB Swings12 Box Jumps18 KB Swings15 Box Jumps15 KB Swings18 Box Jumps12 KB Swings21 Box Jumps9 KB Swings24 Box Jumps6 KB Swings27 Box Jumps

3 KB Swings30 Box Jumps

3-Mile Track WorkoutRun 1 mile800m Sprint800m Run400m Sprint400m Run400m Sprint400m Run

Broomstick Mile (with PVC):Back Squat X25Front Squat X 25OHS X 25Run 400 MShoulder Press X 25Push Press X 25Push Jerk X 25Run 400 MHang Clean X 50Run 400 MSnatch X 50

Run 400 M

4 Rounds of:20 Wall Ball Shots20 Walking Lunge Steps20 Burpees

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For time:50 Ring Dips400m Run/500m Row50 Push Ups400m Run/500m Row50 Press (men 75#, ladies #45)

AMRAP in 20 minutes of:7 PP12 box jump

For time:Run 400m21 OHS9 push-upRun 400m15 OHS15 push-upRun 400m

9 OHS21 push-up

Three rounds of:Run 400M20 Double Unders20 Knees-to-Elbows20 Overhead Walking Lunges (M 45#/W 35#)

3 rounds of:400m run10 burpees

20 squats

3 Rounds of:8 TGU (M 45#/W 20#)50 Sit-ups100 Squats

Thrusters50 @ 35#40 @ 45#30 @ 55#20 @ 60#

10 @ 65#

7/31/2019 8161473 CrossFit WODs

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Sweet 16, for time:DB hang squat clean x 16

Walking lunges x 8L/8RWaiters walk 100m (each arm up for 50m)Run 400 mDB push press x 16

Walking lunges x 8L/8RFarmers walk 100mRun 400mDB hang squat clean x 16

Walking lunges x 8L/8RWaiters walk 100m (each arm up for 50m)Run 400 mDB push press x 16

Walking lunges x 8L/8RFarmers walk 100mRun 400m

Ivan the Terrible, for time:

90 Seconds of Jumping Rope50 Lunges50 Push-ups50 Sit-ups90 Seconds of Jumping Rope40 Lunges40 Push-ups40 Sit-ups90 Seconds of Jumping Rope30 Lunges30 Push-ups30 Sit-ups

90 Seconds of Jumping Rope20 Lunges20 Push-ups20 Sit-ups90 Seconds of Jumping Rope10 Lunges10 Push-ups10 Sit-ups

Man-Up, for time:21 Ring Dips6 KB Swings (36 lbs)

9 Renegade Man-Makers (20-lb DB)15 Ring Dips12 KB Swings (36 lbs)6 Renegade Man-Makers (20-lb DB)9 Ring Dips18 KB Swings (36 lbs)3 Renegade Man-Makers (20-lb DB)

7/31/2019 8161473 CrossFit WODs

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15-12-9 reps of:SDHP (2 x 36-lb KB)Ring DipsPull-UpsPush Press (75 lbs)

5 rounds for time of:10 Deadlifts (95 lbs)10 Hang Power Cleans (95 lbs)10 Push Presses (95 lbs)10 Front Squats (95 lbs)

Crouching Tiger, for time:30 Squats15 Push-ups30 Pistols15 Push-ups30 Box jumps15 Push-ups

30 Walking Lunges15 Push-ups

1,500, 10 rounds of:100 Jump Ropes10 Burpees10 Sit-ups10 Push-ups10 Squats10 Pull-ups

For time:

21 OHS @ 95#3 Burpees18 OHS6 Burpees15 OHS9 Burpees12 OHS12 Burpees9 OHS15 Burpees6 OHS18 Burpees

3 OHS21 Burpees

AMRAP in 20 minutes of:10 deadlifts @65#8 hang cleans @65#6 push press @65#

7/31/2019 8161473 CrossFit WODs

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Running GraceRun 400m10 clean and jerksRun 400m10 clean and jerksRun 400m10 clean and jerks

21-15-9 of:SDHPRing DipsPull-Ups

3 or 5 rounds10 BW DL10 heavy KB swings10 burpee pullups

For time:

42 DUs21 swing30 DUs15 swings18 DUs9 swings

For time:21-15-9: Wall Ball (M:20#, W:14#)9-15-21: Burpee

7 Rounds of:

7 Push Jerks (M:135#, W:83#)7 Pull Ups200m Run

5 rounds of:10 ring dips20 KB Snatches - 10/arm (M 30#/W 20#)30 Sit-ups40 KB Cleans - 20/arm (M 24kg/W 16kg)

For time:Row 500m

21 Thrusters 6521 burpeesRow 500m15 Thrusters 6515 burpeesRow 500m9 Thrusters 659 burpees

7/31/2019 8161473 CrossFit WODs

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Annie are you OK? 21-15-9 reps of:Row75 lb Sumo DL High Pull20 lb Med Ball Clean75 lb Thruster20 lb Wall BallBurpees

3 rounds of:5 burpees10 situps15 pushups20 squats400m run

7 rounds of:200m15 Knees to elbows10 Burpees

5 HSPU

100 Bodyweight Back SquatsWith a continuously running clock perform as many back squats of your own bodyweightas possible in one minute. At the end of each minute do:10 Pull-ups10 Push-ups

And then return to your back squats. Continue this until you have completed all 100back squats.

8161473 CrossFit WODs

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