Category Archives: WOD

Fitness and Performance 5 sets OHS x 3-5 3 sets: 30 seconds Rowing 30 seconds Rest 30 seconds Deep squat hold 30 seconds Rest 30 seconds DU 30 seconds Rest 30 seconds Plank 30 seconds Rest Sport 15 minutes: Work up to 1 RM OHS CrossFit Team Series event 7 For time: 21-15-9 OHS 115/75 T2B

Fitness and Performance Bench press 5-5-5-5-5 Teams of 2, 150 wall balls 100 Russian KB swings 75 push ups Sport CrossFit Team series event 8 Team of 4 10 minutes: Establish 2 RM Bench press CrossFit Team Series event 5 For time: 150 wall balls 100 Power cleans 155/105 50 MU  

All levels 3 rounds for reps Teams of 2, alternating reps as needed Together work through the 5 stations completing as many reps as possible 60 seconds Wall balls 60 seconds Rest 60 seconds Russian twists 60 seconds Rest 60 seconds Box jumps or step ups 60 seconds Rest 60 seconds DU or SU 60 seconds Rest 60 Burpees 60 seconds Rest

Fitness 15 minutes: Dead lift technique work Rowing strokes: 10 easy : 10 hard Rest 1 minute 20 easy : 20 hard Rest 2 minutes 30 easy : 30 hard Rest 3 minutes 40 easy : 40 hard Rest 4 minutes 50 easy : 50 hard Record distances, split and SPM of each piece Performance Dead lift 5 @40% 5 @50% 5 @60% max reps @70% Rowing strokes: 10 easy : 10 hard Rest 1 minute 20 easy : 20 hard Rest 2 minutes 30 easy : 30 hard Rest 3 minutes 40 easy : 40 hard Rest 4 minutes 50 easy : 50 hard Record distances, split and SPM of each piece Sport 15 minutes: Build up DL and prep GHD DL 8 – 8 – 8 GHD sit ups 20 – 20 – 20 increasing loads, and rest as needed between sets and movements *courtesy of NorCal CrossFit