EMOM 20
1st Minute 5 Deadlifts @ 70% of 1rm
2nd Minute 10 V-ups


Category: Uncategorized

2 Rounds, each for time:
500m Row
5 Strict Shoulder Press
10 Pushpress
15 Power Jerks or Split Jerks
-Rest as needed between rounds.


Category: Uncategorized

For time:
10 knee to elbow
200 meter run
1 trip down monkey bars
400 meter run
10 burpee pull ups
800 meter run
10 burpee pull ups
400 meter run
1 trip down monkey bars
200 meter run
10 knee to elbow


Category: Uncategorized

EMOM 20
1st minute – 2 power clean & thruster
2ne minute – 3 box jumps


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50-40-30-20-10
Pushups
One Arm KB Rows (split reps between arms)
Ab Mat Sit-ups


Category: Uncategorized

3 person partner WOD!
1st person rows (each partner uses the same rower to get a total team distance)
2nd person runs 200 meters
3rd person jump rope – SINGLE UNDERS

It will be paced by the runner (everyone switches when the runner comes in) Score is total time it takes for team to complete a 5K row


Category: Uncategorized

EMOM 20
1st Minute 5 Strict Handstand Pushups
2nd Minute 5 Strict Pullups


Category: Uncategorized

For time:
Start with a 400 meter run
-then-
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 of
Hand release BURPEES
V-ups
-then-
finish with a 400 meter run


Category: Uncategorized

For time:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 of
Wall ball
Kettlebell swings


Category: Uncategorized

EMOM 10 of
shrug / high pull / power snatch complex
-then-
Lurong Paleo Challenge WOD #6
8 minute AMRAP (up and down the ladder)
•Snatches
•Toes-to-Bar
15 Snatches
15 Toes to Bar
12 Snatches
12 Toes to Bar
9 Snatches
9 Toes to Bar
6 Snatches
6 Toes to Bar
3 Snatches
3 Toes to Bar
6 Snatches
6 Toes to Bar
9 Snatches
9 Toes to Bar
12 Snatches
12 Toes to Bar
15 Snatches
15 Toes to Bar
12 Snatches
12 Toes to Bar
…and so on


Category: Uncategorized
CrossFit Journal: The Performance-Based Lifestyle Resource

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