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Crossfit Beyond Sport Blog

luke

Strength

Floor Press 3-3-3-3-3

WOD

4 rounds for time of:

20 Power Snatches, 95/65 lbs

50 Double Unders

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WOD

Five 3-minute rounds of:

185-lb. front squats, 10 reps

10 box jumps, 36-in. box

Row for max calories

Rest 3 minutes between rounds

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Strength

Push Press 3-3-3-3-3

WOD

3 rounds for time of:

Row, 300 m

Farmers Walk (Dumbbell), 45/35 lbs, 60 m

Waiter Walk (Right Arm), 45/35 lbs, 20 m

Waiter Walk (Left Arm), 45/35 lbs, 20 m

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hearts

Happy Valentine’s Day

Strength

Thruster 3-3-3-3-3

WOD

Pull Up (L)s 3x Max Rep

Each for distance: Handstand Walk, 3x 2 mins

Handstand Hold 3x Max Hold

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Strength

Back Squat 3-3-3-3-3

WOD

15-12-9 reps, for time of:

Thruster, 135/95 lbs

Muscle-up

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WOD

“CrossFit Open 12.2”

As many reps in 10 mins as you can of:

30 Snatches, 75/45 lbs

30 Snatches, 135/75 lbs

30 Snatches, 165/100 lbs

Snatch, 210/120 lbs

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WOD

5 rounds for time of:

1 Bar Muscle-up

3 Handstand Push-ups

5 Burpee Pull-ups

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Strength

Power Cleans 3-3-3-3-3

WOD

Complete as many rounds as possible in 10 mins of:

10 Dips

10 V-ups

5 Pull-ups

Bear Crawl, 20 m

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Strength

Weighted Plank 1-1-1

WOD

“Death by Burpees & Back Squats”

With a continously running clock perform:

1 Burpee and 1 Back Squat, 185/135 lbs in the first 1 min

2 Burpees and 2 Back Squats, 185/135 lbs in the second 1 min

3 Burpees and 3 Back Squats, 185/135 lbs in the third 1 min …

Continuing this for as long as you are able.

WOD #2

“Death by Burpees & Press”

With a continously running clock perform:

1 Burpee and 1 Shoulder Press, 115/75 lbs in the first 1 min

2 Burpees and 2 Shoulder Press, 115/75 lbs in the second 1 min

3 Burpees and 3 Shoulder Press, 115/75 lbs in the third 1 min …

Continuing this for as long as you are able.

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Strength

Overhead Squat 3-3-3-3-3

WOD

21-15-9 reps, for time of:

Toes-to-bar

Wall Ball, 20/14 lbs

Thruster, 75/55 lbs

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