WOD-
Snatch Complex:
7 sets to find a max of:
1 Squat Snatch +
1 OHS +
1 Hang Power Snatch +
1 OHS +
1 Snatch Pull
SPRINT-
5 Rounds for max calories of:
With a 2:00 clock
10 Dumbbell hang squat cleans
30 Single unders
With remaining time, row as many calories as possible.
*Rest 2:00 between each round.
**Scores are lowest and highest caloires in a round”
WOD-
3 Rounds for time:
Row 500m
10 Sandbag over shoulder
20 Toes-2-Bar
SPRINT-
As many rounds as possible in 20:00 of
Run 200 meters
2 Rope climbs
Run 200 meters
10 Burpees
WOD-
As many rounds as possible in 10:00 of:
3 Thrusters
3 Pull ups
6 Thrusters
6 Pull ups
9 Thrusters
9 Pull ups etc.
Keep adding 3 reps to each until time expires
Rx weights are 95#(65#) and thrusters are to a target
SPRINT-
3 Rounds for time of
20 Medball cleans
20 Box jumps
20 Dumbbell push press
20 Sumo deadlift high pull with kettlebell
20 Calories on the rower
Rest 2:00 between each round
Score is total time including rest
WOD-
2 Rounds For time:
100 Double Unders
75 Sit-ups
50 Weighted step ups 40#(30#)
25 Ring Dips
WOD-
As many rounds as possible in 8:00 of:
1 Power clean
1 Front squat
1 Deadlift
1 Hang squat clean
1 Jerk
Weights = 135#(95#)
SPRINT-
With a partner, complete the following for time:
Row 2000 meters
100 Medball cleans
100 Push ups
100 Ab mat sit ups
100 Dumbbell thrusters
Row 2000 meters
*Can break up the work any way you would like. One person works, the other rests.”
WOD-
As many rounds as possible
in 30:00 of:
Run 400m
10 Box Jump Overs
10 Toes-2-Bar
10 Handstand Push-ups
SPRINT-
10-9-8-7-6-5-4-3-2-1
Dumbbell deadlifts
Dumbbell hang power clean
Dumbbell shoulder to overhead
*Row, bike, or ski 10(8) calories after each round
including the round of 1.
WOD-
For Time:
45 Goblet Squats 53#(35#)
Row 500m
35 Goblet Squats
Row 1000m
25 Goblet Squats
Row 1500m
15 Goblet Squats
SPRINT-
For time:
100 Toes to bar
*Every minute on the minute perform
5 Burpees on the odd minutes
5 Wall balls on the even minutes
WOD-
CrossFit Open 16.3
As many rounds as possible
in 7:00 of:
10 Power Snatches 75#(55#)
3 Bar Muscle Ups
SPRINT-
4 Rounds for time of:
21 Kettlebell sumo deadlift high pull
15 Push ups
9 Chest to bar pull ups
Rest 1:00 between rounds
*Score is total time including rest
WOD-
Barbell Complex
7 Sets of:
1 Squat Clean
+ 1 Front Squat
+ 1 Push Jerk
+ 2 Back Squats
+ 1 Behind the neck Push Jerk
SPRINT-
Complete the following for time:
50 Calorie row
30 Box jump overs
40 Calorie row
40 Box jump overs
30 Calorie row
50 Box jump overs
WOD-
Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Ball Shots 20#(14#) 10′(9′)
1 minute Sumo Deadlift High-Pulls 75#(55#)
1 minute Box Jumps 20″
1 minute Push Press 75#(55#)
1 minute Row (calories)
1 minute Rest
*Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations
SPRINT-
As many rounds as possible in 20:00 of
Run 400 meters
20 Dumbbell thrusters
15 Anchored ab mat sit ups
10 Burpees
