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Crossfit Beyond Sport Blog

WOD

For time:

50 Jumping Alternating Lunges

50 Pull-ups

50 Push Press, 95/65 lbs

50 Hip Extensions

50 Burpees

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Strength

Deadlift 5-5-5

WOD

For time:

5 Strict Muscle-ups

50 Double Unders

4 Strict Muscle-ups

40 Double Unders

3 Strict Muscle-ups

30 Double Unders

2 Strict Muscle-ups

20 Double Unders

1 Strict Muscle-up

10 Double Unders

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WOD

For time:

50 Box Jumps, 30/24 in

50 Kettlebell Swings, 2/1.5 pood

50 Knees To Elbows

50 Wall Balls, 30/20 lbs

50 Burpees

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Strength

Push Jerk 5-5-5

WOD

5 rounds for time of:

1 Rope Climb

10 Toes-to-bars

10 Overhead Walking Lunge With Plates, 45/35 lbs

Run, 200 m

Variation of the Hero WOD White.

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Strength

Weighted Plank Hold 1-1-1

WOD#1

For time:

200 Jump Rope (Singles)s

WOD#2

Each for time:

Run: 8x 400 m

Rest 1:30 between efforts.

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WOD

"Barbara"

5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-up (abmat)s

50 Air Squats

Rest 3 mins between each round.

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Strength

Back Squat 5-5-5

WOD

3 rounds for time of:

Run, 400 m

21 Burpees

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Strength

Overhead Squat 5-5-5

3 rounds for time of:

30 Kettlebell Swings, 1.5/1 pood

20 Triple Unders

Run, 400 m

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Strength

Bench Press 5-5-5

WOD

21-15-9 reps, for time of:

Dumbbell Hang Squat Clean, 50 lbs

Handstand Push Up

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Front Squat 5-5-5

WOD

Complete as many rounds as possible in 20 mins of:

10 Pull Up (L)s

10 Handstand Push-ups

20 Hip Extensions

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