WOD ARCHIVE - CROSSFIT TRAINING


WOD Archive

Last 7 Days WODS

  • Sunday Mar 17, 2019

    Suuuuunday!

    :)

  • Saturday Mar 16, 2019

    For Time:

    1 Round:
    600m Run
    30 DB Snatch 22.5kg (15kg)
    3 Rope Climbs

    2 Rounds:
    400m Run
    20 DB Snatch 22.5kg (15kg)
    2 Rope Climbs

    3 Rounds:
    200m Run
    10 DB Snatch 22.5kg (15kg)
    1 Rope Climb

  • Friday Mar 15, 2019

    Finisher

    Complete 60 Ring Rows in as few sets as possible.

  • Friday Mar 15, 2019

    Weighted Pull ups

    3-3-3

  • Friday Mar 15, 2019

    Bench Press 3x7

    Bench Press for load:
    #1: 7 reps
    #2: 7 reps
    #3: 7 reps

  • Friday Mar 15, 2019

    Shoulder Press 3x5

    Shoulder Press for load:
    #1: 5 reps
    #2: 5 reps
    #3: 5 reps

  • Thursday Mar 14, 2019

    For time:

    100 wall balls 20lbs (14lbs)
    *Every time you break complete 1 rounds of DT

    DT is:
    12 deadlifts
    9 Hang power Cleans
    6 Push jerks
    70kg (50kg)

    *advanced athletes will do 150 wall balls .. if you can do at least 40-50 WB in your first set then you are advanced.


  • Wednesday Mar 13, 2019

    5 Rounds, each for time of:

    10 Cal Row
    15 Toes to Bar
    20 Burpees

    *lowest time is your score
    **Rest until all waves are complete


  • Tuesday Mar 12, 2019

    Finisher:

    KB Death March
    3 x 20m

  • Tuesday Mar 12, 2019

    Deadlift 5x5

    Deadlift for load:
    #1: 5 reps
    #2: 5 reps
    #3: 5 reps
    #4: 5 reps
    #5: 5 reps

  • Tuesday Mar 12, 2019

    Fitness Option Metcon:

    AMRAP in 14 mins of:
    20 Russian Swing 24kg (16kg)
    20 KB Goblet Lunge Steps 24kg (16kg)
    20 Alternating V-Up

  • Tuesday Mar 12, 2019

    Fitness Option:

    Deadlift
    5-5-5

  • Monday Mar 11, 2019

    Open 19.3

    For Time:

    • 200-ft. dumbbell overhead walking lunge
    • 50 dumbbell box step-ups
    • 50 strict handstand push-ups
    • 200-ft handstand walk

    M 50-lb. dumbbell / 24-in. box
    W 35-lb. dumbbell / 20-in. box

    Time cap: 10 minutes

    Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

    Scorecard:
    https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

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