Categories ArchivesWOD's

Friday WOD standard

C4 CrossFit – CrossFit

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders (100 Singles)
10 Strict or Kipping HSPU
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Sit Ups
20 Alternating Single-Arm [...]

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Wednesday WOD standard

C4 CrossFit – CrossFit

Metcon (Time)
Teams of two will complete 3 rounds each (total of 6 rounds per team) of:
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees [...]

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New Year’s Eve WOD!!! standard

C4 CrossFit – CrossFit

Metcon (Time)
For Time
31 Push Press (75/55 lb)
31 Toes to Bar
31 Wall balls (20/14)
31 Snatches (75/55 lb)
31 Sit Ups
31 kB swings (55/35)
31 pull ups
31 Box Jumps (24/20 in)
31 Back squats (75/55 lb)
31 Double-Unders
31 Thrusters (75/55 lb)
31 Burpees
Buy out…
2019 m Row or Assault Bike

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Friday WOD standard

C4 CrossFit – CrossFit

Power or Squat Clean
Take 15-20 min to establish a 1 RM Clean
Metcon (Time)
For time:
400 Meter Run
30 Alternating DB Snatches (50/35)
30 Push-Ups
400 Meter Run
20 Alternating DB Snatches
20 Push-Ups
400 Meter Run
10 Alternating DB Snatches
10 Push-Ups
Workout courtesy of CrossFit Invictus

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