SATURDAY WOD September 23, 2017

CrossFit WOD
PERFORMANCE

 

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

B.
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

C.
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

 

 

 

 

 

CrossFit WOD
FITNESS

 

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups

Rest 4 minutes, and then…

B.
8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

C.
8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups

 

 

 

 

BootCamp WOD
INTENSITY

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups / Ring Rows

Rest 4 minutes, and then…

B.
8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

C.
8 Alternating Single-Arm Dumbbell GTO
8 V-Ups