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Crossfit Beyond Sport Blog

WOD

Every 1 min for 20 mins, alternating between:

12 Row Calories

10 Burpees

50 Double Unders

Rest

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WOD

“Wes”

For time:

Run (bumper plate), 25/15 lbs, 800 m

— then —

14 rounds of:

5 Strict Pull-ups

4 Burpee Box Jumps, 24/20 in

3 Cleans, 185/135 lbs

— then —

Run (bumper plate), 25/15 lbs, 800 m

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WOD

5 rounds for time of:

10 Medicine Ball Cleans, 20/14 lbs

5 Push Jerks, 155/105 lbs

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Strength

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

WOD

30-20-10 reps, for time of:

Dumbbell Thruster, 35/20 lbs

Toes-to-bar

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WOD

3 rounds for time of:

Run, 400 m

21 Deadlifts, 185/135 lbs

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WOD

For time:

3 Legless Rope Climbs

6 Push Jerks, 225/155 lbs

12 Deadlifts, 225/155 lbs

24 GHD Sit-ups

48 Wall Balls, 20/14 lbs

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WOD

Complete as many rounds as possible in 15 mins of:

5 Ring Dips

10 Pull-ups

15 V-ups

20 Squats

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WOD

For time:

42 GHD Sit-ups

21 Squat Clean Thrusters, 115/80 lbs

30 GHD Sit-ups

15 Squat Clean Thrusters, 115/80 lbs

18 GHD Sit-ups

9 Squat Clean Thrusters, 115/80 lbs

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Strength

Every 1 min for 12 mins, alternating between:

5 Floor Press

15 AbMat Sit-ups

WOD

4 rounds for time of:

15 Box Jumps, 36/30 in

Run, 400 m

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WOD

“Jesus”

14 rounds for time of:

(divide up as needed)

14 Deadlifts 95/65 lbs

  14 Squat Cleans 95/65 lbs

14 Push Presses 95/65 lbs

  50 ft Walking Lunge 95/65 lbs

At no point does the barbell touch the ground until after rounds 3, 7, and 9. After Round 3, 7, and 9, Each partner perform 7 Turkish Get-ups (53/35) The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground. Post total time.

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