CrossFit Flood

WOD: 3 sets 80-90% effort Row 400m 15 Burpees 18 Box jump on and overs 24/20 21 KB swings 55/35 24 Wall balls 20/14 :5 Rest *all “sets” same pace *Each “set” will have its own time.  Try to stay consistent. *:8 time cap for each “set” *score = set 1 time, set 2 time, […]

“Partner WOD” One person works at a time 10 Rope Climbs 200m Run 30 TGU 45/25 400m Farmer carry 50 GHD Sit ups 60 DB Snatches 55/35 70 GHD Hip extensions 800m MB Run 90 Ab mat Sit ups 100 Double unders *200m run – One person runs at a time *400m Farmer carry – […]

Muscle Clean 1-1-1-1-1 Power Clean 3-3-3-3-3 Squat Clean 5-5-5-5-5

Back squat 1-1-1-1-1 *Increase weight each set :5 Rest Back squat @30X0 AMRAP @ 75% of today’s 1RM *No rest at the top.  Rest = AMRAP over ******************************************** WOD: 50 Double unders 10 Box jumps 24/20 40 Double unders 10 Box jumps 30 Double unders 10 Box jumps 20 Double unders 10 Box jumps 10 […]

EMOTM x 14 odd – 3 Touch and Go (TnG) Deadlift 50-60% of 1RM even – Row 8 -12 calories EMOTM x 10 odd – 3 Hang Power Clean @ 65% of 1RM even – Run 75m shuttle x 2 EMOTM x 8 odd – 1 Snatch pull + 2 Hang Power Snatch even – 5 Burpee Tuck jumps *For […]