WODs - CrossFit 1st Due

Most Recent WODs

Check the WODs or get your study on with the CrossFit journal or YouTube tutorials!

WOD 01/22/2018

AMRAP-16

10 American KB Swings (53/35)

5 Pushups

12 KB Swings

6 Pushups

14 KB Swings

7 Pushups

16 KB Swings

8 Pushups

18 KB Swings

9 Pushups

20 KB Swings

10 Pushups

WOD 01/19/2018

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD 01/18/2018

21-15-9
Deadlifts (315/205)
Box jumps (30/24)

 

WOD 01/16/2018

WOD – “It’s not personal, it’s business.”

20 Wall Balls (20/14)

20 T2B

20 Box Jumps (24/20)

15 T2B

20 HSPU

10 T2b

20 Burpees

 

WOD 01/15/2018

Strength:  Bench Press

5-5-3-3-2-2-1-1

WOD: AMRAP-15

9 MB Cleans (20/14)

27 Double Unders

 

WOD 01/12/2018

“Nothing is Over”

Bear Complex

Without stopping or dropping the bar, complete the following sequence 7 times:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Once you have completed the sequence 7 times, consecutively, add weight and attempt another 7 times. Repeat this for a total of 5 rounds.

 

WOD 01/11/2018

“No Easy Way Out”

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Image result for rocky

 

WOD 01/10/2018

“Eye of the Tiger”

EMOM-6

5 Push Jerks (95/65)

5 Burpee Box Jumps (24/20)

Rest 3 minutes

EMOM-6

7 MB Situps (20/14)

7 Russian KB Swings (70/53)

Image result for rocky eye of the tiger

WOD 01/09/2018

Rocky Week

“Adrian, I did it!”

25 minute clock (5 rounds)

Row 50 sec. / Rest 10 sec.

Row 40 sec. / Rest 20 sec.

Row 30 sec. / Rest 30 sec.

Row 20 sec. / Rest 40 sec.

Row 10 sec. /  Rest 50 sec.

Image result for rocky pics

WOD 01/08/2018

Complete as many rounds as possible

in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders

WOD 01/05/2018

1 Minute Floor Press (45/35)

1 Minute Jumping Lunges

2 Minutes Floor Press

2 Minutes Jumping Lunges

3 Minutes Floor Press

3 Minutes Jumping Lunges

Score= Total Reps

 

WOD 01/04/2018

Workout: 5 RFT

10 deadlifts @ 225/155

20 wall balls shots @ 20/14

 

 

 

WOD 01/03/2018

EMOM -12

Hang Power cleans. (Add weight each set)

Wod:

50 burpees.

Lightning speed with good form

 

WOD 01/02/2018

1000 meter row

3RFT of :

15 -KTE’s

10 -1 Arm OHS

15- Ab mat situps

10 – (true) Double unders

1000 meter row

WOD 01/01/2018

Happy New Year!

Hero WOD – “Jack”

AMRAP-20

10 Push Press (115/65)

10 KB Swing (53/35)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

WOD 12/29/2017

20 cal row

20 airsquats

20 situps

20 pullups

5 rounds as fast as possible.

 

WOD 12/28/2017

Strength:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%

WOD: For Time

100 Bumper Plate Box Steps

*Every minute perform 3 Jingle Jangle Runs

WOD 12/27/2017

Workout:

21-18-15-12-9-6-3

SDLHP & Push Jerks

WOD 12/26/2017

Power Clean & Burpee Ladder

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/85)

Burpees

 

WOD 12/22/2017

Strength:  Shoulder Press

3-3-3-2-2-1

WOD: AMRAP-14

9 Box Jumps (24/20)

6 Thrusters (95/65)

3 Burpees

WOD 12/21/2017

A.  Back Rack Reverse Lunges

4 x 10 (5 each leg)

*Add weight each set

B.  AMRAP-15

12 Power Snatches (75/45)

24 Double Unders

12 Wall Balls (20/14)

24 Double Unders

WOD 12/20/2017

Workout:

5 Rft of:

250 meter row

15 Db Hpc’s

15 Db PJ’s

WOD 12/19/2017

For Time:

400 m Run

40 KB Swings (53/35)

200 m Run

20 KB Swings (53/35)

200 m Run

40 KB Swings (53/35)

400 m Run

WOD 12/18/2017

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD 12/15/2017

Spicy  Workout for time:

21-15-9-15-21

Box jumps 24/20

Burpees

One arm snatches 50/45

WOD 12/14/2017

Front Squats

1-1-1-1-1-1-1-1-1-1

Add weight each time.

Courtesy: Crossfit.com

WOD 12/13/2017

4 RFT

Row 500 meters

155-lb. Overhead squats, 10 reps

WOD 12/12/2017

Skill/Strength- Hang Power Cleans

WOD:

Row 3 mins max calories

1 min transition

Floor press (bar only) max set 3 mins.

1 min transition

3 mins max reps double unders

1 min transition

3 mins max pull ups/ ring rows (no bands!)

WOD 12/11/2017

4 RFT

24 DB Walking Lunges (50/35)

24 Wall Balls (20/14)

24 MB Situps (against wall)(20/14)

WOD 12/08/2017

Wod: 4 RFT of

400 meter row

30 push press 65/45

20 jumping chest-to- bar pullups

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