Categories ArchivesWOD's

WOD A or B? standard

ATHLETES CHOICE TODAY BETWEEN 2 WODS: A or B
WARM-UP: 1,000m Row: 3 Burpees At the Top of Each Minute.
WOD A:
10 Minute AMRAP:
5 Pull-Ups
20 KB Swings (55#/35)
MINIMAL BREAKS!!!! AMRAP!!!!
OR
WOD B:
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. [...]

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Beam Me Up standard

2 Person Team WOD
WOD: Beam Me Up
60 Front Squats (30 Reps Each @ 135#/95#)
200m Run (Each; One At A Time)
60 HSPU (30 Reps Each)
200m Run (Each; One At A Time)
60 CF Box Jumps (30 Reps Each @ 24″/20″)
200m Run (Each; One At A Time)
60 Ring Dips (30 Reps Each)
200m Run (Each; One At A Time)
THEN….????
Break [...]

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Hitchin’ A Ride standard

4 Person Team WOD: Hitchin’ A Ride
Complete all repetitions of each exercise before moving on to the next exercise in the listed order:
1. 50 Burpees (Mod: No Push-Up)
2. 40 Kettlebell Swings (55#/35#)
3. 30 Box Jumps (24″/20″)(Open At The Top)
4. 40 Thrusters (45#/65#)(One Bar Per Team)
5. 50 Double-Unders (150 singles)
6. 400m Run
All team members will begin with 50 Burpees Each. The [...]

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Team WOD Tuesday!! standard

Team WOD Tuesday:
WOD #1: Penny Voyeur Thoughts
10 Min AMRAP
10 Toes To Bar
15 Box Jumps
20 KB Swings (50/35)
While one partner is working the other will run 200m. Partners will switch after each 200m Run.
REST 4 Minutes
WOD #2: Sexy Beasts
10 Minute AMRAP
30 Double-Unders (60 Singles)
20 Wall Ball Shots
10 Pull-Ups
Rest 4 Minutes
WOD #3: Deja Vu
AS A TEAM COMPLETE
20 [...]

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Triple Threat standard

Two Person Team WOD:
EVENT 1: 10 Minute Cut-Off
Rat-Rod
10 Wall Climbs
10 Clean and Jerks (155#/75#)
8 Wall Climbs
8 Clean and Jerks (185#/95#)
6 Wall Climbs
6 Clean and Jerks (205#/115#)
4 Wall Climbs
4 Clean and Jerks (225#/135#)
Switch At Every 2 Wall Climbs
Switch At Half Of The C&J’s
REST 4 Minutes
Event 2: 10 Minute AMRAP
Cindy On The Side
5 Pull-Ups
10 Push-Ups
15 Air Squats
Each [...]

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