Category: Daily WOD

Back Squat 3-3-3

Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

6-9-12-15-12-9-6: Back Squats, Box Jumps, and Sumo Deadlift High-pulls

6-9-12-15-12-9-6 reps, for time of:
Back Squat, 95/65 lbs
Box Jump, 24/20 in
Sumo Deadlift High-pull, 95/65 lbs

Bench Press: 7RM

Find your Bench Press 7 Rep Max.

4x RFT: C2B Pull-ups, AbMat Sit-ups, and alt Row/Bike Cal

4 rounds, each round for time, of:
12 Chest-to-bar Pull-ups
18 AbMat Sit-ups
18/15 Row/Bike Calories

Rest 3 mins between each round.

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans

For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs

Team or Solo WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal

As many reps as possible in 20 mins of:
3 Kettlebell Swings, 53/35 lbs
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings, 53/35 lbs
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swings, 53/35 lbs
9 Hand Release Push-Ups
9 Row Calories

Continue increasing reps by 3 each round until time is complete.

Checkout: AbMat Sit-up : 100 Reps FT

For time:
100 AbMat Sit-ups

11.5 – CrossFit Games Open

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RF-ME / 1 min Stations: Thrusters, Pull-ups, Box Jumps, Bike Cal

3 rounds, 1 min per station, for max reps of:
Thruster, 75/55 lbs
Pull-up
Box Jump, 24/20 in
Bike Calorie
Rest

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

E2MOM for 10 mins: Deadlift

5 Deadlifts, pick load

Every 2 mins for 10 mins.

5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts, pick load
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft

Team WOD: Running Cindy

As a Team of 2 complete as many rounds as possible in 22 Minutes of:
Max Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. Swap after every 400m run.

Post total rounds of Cindy completed as a team.

Solo WOD: AMRAP 15 mins: 3 Rds of Cindy and Run

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
Run, 200 m

EMOM for 8 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 8 mins.

AMRAP 13 mins: Double Unders, Power Snatches, and Handstand Push-ups

Complete as many rounds as possible in 13 mins of:
21 Double Unders
9 Power Snatches, 115/75 lbs
6 Handstand Push-ups

EMOM 5 mins: Thruster (75/55 lbs + 20/10) / 5 min

Every 1 min for 5 mins do:
5 Thrusters, 75/55 lbs
— then —
Every 1 min for 5 mins do:
5 Thrusters, 95/65 lbs
— then —
Every 1 min for 5 mins do:
5 Thrusters, 115/75 lbs
…
Continue adding 20/10 lbs every 5 mins for as long as you are able.

Checkout: 21-15-9: AbMat Sit-ups and Alt V-ups

21-15-9 reps, for time of:
AbMat Sit-up
Alternating V-up