CrossFit WOD
PERFORMANCE
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.
B.
Four rounds for time of:
Run 400 Meters
25 Kettlebell Swings (24/16 kg)
15 Toes to Bar
CrossFit WOD
FITNESS
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010
B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20/15 Calories of Rowing
BootCamp WOD
INTENSITY
A.
5 RFT
10 Alt. KB Cleans / Med Ball Cleans
5 Wall Climbs
20 KB Russian Swings
1 Min Rest
*15 Min Time Cap
B.
5-Min AMRAP
Abmat Sit Ups
10 OHWL
*Sit Ups ladder up by 5
-90sec Rest-
C.
5-Min AMRAPS
Jump Squats
10 Toes to Bar / V Ups
*Jump Squats Ladder up by 5
*Score is Total Sit Ups / Jump Squats
