WOD - Strength
Back Squats
3-3-3-3

WOD
3 Rounds for Time
30 Wall Ball
20 Knees to Elbow
400m Run






For Time:
400m Medball Carry
400m Run

Fight Gone Bad:

3 Rounds for total reps, 1 min per station:
Wall Ball
Sumo Deadlift High Pull - 35/25
Box Jumps
Push Press - 35/25
Row (Cal)
Rest 1 Minute


Strength:
5 RM Front Squat
Time Cap:  15 Minutes

WOD:
3 Rounds for Time:  (18 Minute Cap)
15 Front Squat - 40/30
30 KBS - 20/12
Run 200m

RxD+:  60/40, 24/16


Strength:
2 RM Power Clean
Time Cap:  15 Minutes

Partner WOD:
AMRAP 18 Minutes (alternating rounds)
5 Power Clean - 70/45
10 Deadlift
15 Push Ups

RxD+ 85/55, HSPU


Strength:
3 RM Overhead Squat (taken from ground)
Time Cap:  15 Minutes

WOD - 7 Minute AMRAP
5 Power Snatch 30/20
10 Overhead Squat
15 Bar Facing Burpees

Rest 2 Minutes

WOD - 4 Minute AMRAP
Repeat frist WOD for one total score
RxD+:  50/35  RxD-:  Front Squat





Filthy Fifty
Happy Birthday Faith!
For Time:
50 Box Jumps - 24/20
50 Jumping Pull Ups
50 KBS - 24/16
50 Step alking Lunge
50 Knees to Elbow
50 Push Press - 20/15
50 Back Extensions
50 Wall Balls - 10/7 kgs
50 Burpees
50 DUs


WOD:  Strength

Push Push 3-3-3

WOD - 18 Minute Cap
5 Strict Press 50/35
5 Bar Muscle Ups
50 DUs
10 Push Press
10 C2B
100 DUs
15 Push Jerk
15 Pull Ups
150 DUs

RxD+:  60/40  RxD:  All Pull Ups, 40/30
















WOD:
Abbate for Time:
1600m Run
21 Clean and Jerk (70/45)
800m Run
21 Clean and Jerk (70/45)
1600m Run

Time Cap:  30 Minutes.




WOD - Part A:
Three Squat Snatches every 90 seconds;
Three PC&J every 90 seconds;
Being at 70% of your max, and add 5% every two rounds.

WOD - Part B:
In 10 Minutes:
10,9,8,7,6,5,4,3,2,1
Push Ups
T2B

Max Bar MU in the remainder time.




WOD - Part A:
5 x 3 Deficit Deadlifts

WOD - Part B:
Complete the following for time:
70 Jump Lunges
70 Power Clean and Jerk (Rx:  20/15; Rx+:  40/25)
70 T2B
Time Cap:  20 Minutes




WOD - Part A:
5 x 3 OHS

WOD - Part B:
100 Power Cleans for time.
Every Minute, 8 Ring Dips (Scale:   Push Ups)
Rx:  35/20; Rx+:  60/40
Time Cap:  20 Minutes


WOD - Part A:
Complete the following ladder:
9 x 1 Power Snatch @ 75%; 80%; 85%; 80%; 85%; 90%; 85%; 90%; 95%.
9 x 1 Squat Clean @ 75%; 80%; 85%; 80%; 85%; 90%; 85%; 90%; 95%.

WOD - Part B:
Five (5) Rounds - Resting 60 seconds after each Round:
5 Power Clean
5 OHS
5 Push Jerk
Rx:  45/30; Rx+:  75/50
Time Cap:  15 Minutes
© 2013 Crossfit TopEnd | All Rights Reserved
Darwin Web Design by Zise