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Crossfit Beyond Sport Blog

Strength

Weighted Plank Hold 1-1-1

WOD

7 rounds for time of:

11 Strict Press, 75/55 lbs

11 Barbell Good Mornings, 75/55 lbs

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Strength

Press 3-3-3-3-3

WOD

Complete as many rounds as possible in 20 mins of:

Run, 400 m

20 GHD Sit-ups

10 Overhead Squats, 95/65 lbs

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Strength

Front Squat 3-3-3-3-3

WOD

For time:

15 Thrusters, 135/95 lbs

21 Sumo Deadlift High-pulls, 135/95 lbs

12 Thrusters, 135/95 lbs

15 Sumo Deadlift High-pulls, 135/95 lbs

9 Thrusters, 135/95 lbs

9 Sumo Deadlift High-pulls, 135/95 lbs

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Strength

Push Jerk 5-5-5-5-5

WOD

3 rounds for time of:

Run, 400 m

12 Back Squats, 0.75x bodyweight

6 Deadlifts, 1.5x bodyweight

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Skills

A single max effort Box Jump for total height.

WOD

3 rounds for time of:

5 Wall Walks

10 Push-ups

15 AbMat Sit-ups

20 Back Extensions

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WOD

For time:

Run, 1600 m

Rest 3 mins

Run, 1200 m

Rest 2 mins

Run, 800 m

Rest 1 min

Run, 400 m

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Strength

Overhead Squat 5-5-5-5-5

WOD

Complete as many rounds as possible in 20 mins of:

10 Dumbbell Squat Cleans, 45/30 lbs

15 Pull-ups

20 Box Jumps

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Strength

Push Press 5-5-5-5-5

WOD

3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs

15 Burpees

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Dice-&-FlameWOD

“Dice Game”

Roll dice and do work, as many rounds as possible in 25 mins of:

•2 = Run 200m

•3 = Get a drink of water

•4 = 50 Single Unders

•5 = 12 Lunges

•6 = 10 Push Ups

•7 = 8 Burpees

•8 = 10 Squats

•9 = 10 Sit Ups

•10 = 8 Ball Slams (40/20)

•11 = Touch someone and double reps they need to do on the next set

•12 = Row 200m

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WOD

4 rounds for time of:

1 Rope Climb

30 Squats

30 AbMat Sit-ups

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