Community. Coaching. Caring.
Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to BarAs a team of 2 complete for time:
50 Row Calories
60 Box Jump Overs (24″/20″)
70 Power Snatches (75#/55#)
80 Toes-to-bars
70 Power Snatches
60 Box Jump Overs
50 Row Calories
* Split reps; one works, one rests
Bench Press 4-4-4Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
150 Double Unders
50 Burpees
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
Overhead Squat 4-4-4Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)
Front Squat 3-3-3-3Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 9 mins of:
6 Strict Pull-ups
9 Front Squats (135#/95#)
Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex
2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees
Davidsdottir, Hoerner Win 2018 Wodapalooza
Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and SquatsAs a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats
The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.
CrossFit HQ is at Wodapalooza Drug Testing Athletes Competing
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* DL touch and go
5 RFT: Row Calories, Wall Balls and Deadlifts5 rounds for time of:
21 Row Calories
15 Wall Balls (20#/14#)
9 Deadlifts (225#/155#)
Bench Press 6-6-6Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders
Bench Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.