Crossfit L1 WOD
“Cindy”
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Crossfit L2 WOD
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats
Crossfit L1 WOD
4 RFT:
400 run or 500 m row
10 KB swings 55/35
20 mt climbers
:30 sec plank hold
Crossfit L2 WOD
Waiter Walk, 55 lbs, 200 m
30 Front Squats, 95 lbs
Run, 400 m
30 Burpees
Run, 400 m
30 Push Press, 95 lbs
Farmers Carry, 55 lbs, 200 m
Crossfit L1 WOD
3 Min AMRAP
Burpees
–rest 60 sec–
6 Min AMRAP
10 1 arm swings @ eye level (35/25)
20 Goblet Squats
–rest 60 sec–
9 Min AMRAP
200 m Run
30 DU
10 Clapping Push Ups
Crossfit L2 WOD
8:00 EMOM
3 Squat Clean 155/110
3 Bar-facing burpees
-0:90 Rest-
3RFT
200 m run
20 abmat sit ups
10 HSPU
Crossfit L1 WOD
“Bells. Dumbbells Everywhere”
15:00 AMRAP
10 1-arm DB Snatch 35/25
20 DB Lunges
20 Abmat sit ups
10 DB Thrusters
200 m run
Crossfit L2 WOD
“Bars. Bars everywhere”
15 Min AMRAP
9 Hang Power Snatch 135/95
9 T2B
9 Thrusters
9 Pull ups
9 Deadlifts
Crossfit L1 WOD
20 min AMRAP:
400m Run
8 KBS 45/35
16 Mtn clmbrs
8 WB 20/14
16 sec plank hold
Crossfit L2 WOD
30-20-10
Slamballs (30/20)
Box Jumps
Pullups
Crossfit L1 WOD
20 min AMRAP:
400m Run
8 KBS 45/35
16 Mtn clmbrs
8 WB 20/14
16 sec plank hold
Crossfit L2 WOD
4 RFT:
400 M row or run (client chooses)
20 Wallballs
Crossfit L1 WOD
20 min AMRAP:
400m Run
8 KBS 45/35
16 Mtn clmbrs
8 WB 20/14
16 sec plank hold
Crossfit L2 WOD
20 Min EMOM
1 Thruster (155/115)
8 Abmat SU
Crossfit L1 WOD
3 rft:
12 Russian KB Swings (45/35)
12 Lateral Burpee
12 Knee Up/T2E/T2B
400 m Run
Crossfit L2 WOD
14 Min AMRAP
5 Push Press (135/95)
5 Jumping lateral Sqts over bar
5 Diamond Pusups
5 KBS (70/55)
Crossfit L1 WOD
3 rft:
12 Russian KB Swings (45/35)
12 Lateral Burpee
12 Knee Up/T2E/T2B
400 m Run
Crossfit L2 WOD
3 rft:
12 PC (135/95)
12 Lateral Bar Burpee
12 T2b
400 M run
Crossfit Vigilante WOD
“Hager”
21-15-9
OHS (95/65)
42-30-18
Pull-Ups
Crossfit Partner WOD
400m Bumper Carry OH (45/35)
50-30-10
DB Snatch
Plyo Push-Ups
Box Jumps
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