Explore these ideas and more!

"Assault Mad Ball" WOD - AMRAP in 20 minutes: 10 Medicine Ball Cleans (20/16 lb); 10 Medicine Ball Burpees; 10 Medicine Ball Push-Ups; 10 Russian Twists (20/16 lb); 10 Pull-Ups; 10 calorie Assault Air Bike

"Assault Mad Ball" WOD

"Assault Mad Ball" WOD - AMRAP in 20 minutes: 10 Medicine Ball Cleans (20/16 lb); 10 Medicine Ball Burpees; 10 Medicine Ball Push-Ups; 10 Russian Twists (20/16 lb); 10 Pull-Ups; 10 calorie Assault Air Bike

Use a single kettlebell for all KB movements. For the thrusters start with the KB in a goblet squat position and finish standing tall with the KB overhead. When finished, you will have completed 165 burpees and 165 reps of the thrusters, SDLHP, and swings combined. The workout was designed with "movements a beginner CrossFitter can achieve with a solid anaerobic challenge to boot... Plus equipment required is minimal, which means it can be done at a home gym." Recommended time cap: 30…

"Burptacular" WOD

Use a single kettlebell for all KB movements. For the thrusters start with the KB in a goblet squat position and finish standing tall with the KB overhead. When finished, you will have completed 165 burpees and 165 reps of the thrusters, SDLHP, and swing

"Big Mama Tabata" WOD - Four Tabatas in 16 minutes: Wall Balls (20/14 lb); Toes to Bar; Row (Calories); Power Cleans (135/95 lb)

"Big Mama Tabata" WOD

"Big Mama Tabata" WOD - Four Tabatas in 16 minutes: Wall Balls lb); Toes to Bar;

"The 300" WOD - For Time: 25 Pull-Ups; 50 Deadlifts (135/95 lb); 50 Push-Ups; 50 Box Jumps (24/20 in); 50 Floor Wipers (135/95 lb) (one count); 50 Kettlebell Clean-and-Press (1/.75 Pood) (alternating); 25 Pull-Ups

"The 300" WOD

"The 300" WOD - For Time: 25 Pull-Ups; 50 Deadlifts (135/95 lb); 50 Push-Ups; 50 Box Jumps (24/20 in); 50 Floor Wipers (135/95 lb) (one count); 50 Kettlebell Clean-and-Press (1/.75 Pood) (alternating); 25 Pull-Ups

"Hang In There Partner" WOD - EMOM (with a Partner) in 20 minutes: 5 Thrusters (95/65 lb); 5 Burpees; While partner hangs from Pull-Up Bar

"Hang In There Partner" WOD

"Hang In There Partner" WOD - EMOM (with a Partner) in 20 minutes: 5 Thrusters lb); While partner hangs from Pull-Up Bar

"Operation Overlord" WOD - For Time: 200 meter Plate Run (45/35 lb)

"Operation Overlord" WOD

"DIRTY THIRTY" WOD: For Time: 30 Box Jumps (24/20 in); 30 Jumping Pull-Ups; 30 Kettlebell Swings (35/26 lbs); 30 Lunges; 30 Knees-to-Elbows; 30 Push Press (45/35 lbs); 30 Back Extensions; 30 Wall Balls (20/14 lbs); 30 Burpees; 30 Double-Unders

"Dirty Thirty" WOD

For Time: 30 Box Jumps in); 30 Jumping Pull-Ups; 30 Knees-to-Elbows; 30 Back Extensions;

4 Rounds for Time: 10 Burpees; 100 meter Run; 10 Air Squats; 100 meter Run; 10 Push-Ups; 100 meter Run; 10 Sit-Ups; 100 meter Run

"The Longest Mile" WOD

"The Longest Mile" WOD - 4 Rounds for Time: 10 Burpees; 100 meter Run; 100 meter Run; 10 Push-Ups; 100 meter Run; 10 Sit-Ups; 100 meter Run

"Regionals 12.6" WOD - For Time: 3 Rounds of:; 7 Deadlifts (345/225 lb); 7 Muscle-Ups; 3 Rounds of:; 21 Wall Ball Shots (20/14 lb); 21 Toes-to-Bars; Then:; 100 foot Farmer Carry (100/70 lb dumbbells); 28 Burpee Box Jumps (24/20 in); 100 foot Farmer Carry (100/70 lb dumbbells); 3 Muscle-Ups

"Regionals 12.6" WOD

"Regionals 12.6" WOD - For Time: 3 Rounds of:; 7 Deadlifts (345/225 lb); 7 Muscle-Ups; 3 Rounds of:; 21 Wall Ball Shots (20/14 lb); 21 Toes-to-Bars; Then:; 100 foot Farmer Carry (100/70 lb dumbbells); 28 Burpee Box Jumps (24/20 in); 100 foot Farmer Carry (100/70 lb dumbbells); 3 Muscle-Ups

"21-15-9 COMPLEX"

"21-15-9 Complex" WOD

"Painstorm XXIV" WOD - For Time: 100 meter Run; 200 meter Run; 100 Push-Ups; 300 meter Run; 400 meter Run; 300 meter Run; 200 meter Run; 100 Push-Ups; 100 meter Run;

"Miracle Mile" WOD - For Time: 400m Run; 25 Kettlebell Swings (55/35 lbs); 200m Farmers Walk (55,40/35,30 lbs); 200m Waiters Walk (40/30 lbs); 25 Box Jumps (24/20 in); 100m Sprint; 100m Walking Lunge; 100m Sprint; 100m Walking Lunge; 5 Burpees; 400m Run w/ Medicine Ball (20/14 lbs)

"Miracle Mile" WOD

"Miracle Mile" WOD - For Time: Run; 25 Box Jumps in); Run w/ Medicine Ball lbs)

70kg cleans =155lbs 6kg wallball= 14lb wallball 21kg KB= 45lbs KB

A benchmark WOD by coach Facundo Cordeiro of ADN CrossFit. "I liked the idea of ​​combining simple exercises with relatively low repetitions so that unbroken can be achievable, with a relatively heavy exercise such as clean with First you get HSPUs

From WODWELL

From WODWELL

"CROSSFIT OPEN 17.2": AMRAP in 12 minutes: 2 Rounds of: 50 ft Weighted Walking Lunges (50/35 lb); 16 Toe-to-Bars; 8 Dumbbell Power Cleans (50/35 lb); Then, 2 Rounds of: 50 ft Weighted Walking Lunges (50/35 lb); 16 Bar Muscle-Ups; 8 Dumbbell Power Cleans (50/35 lb)

"Open 17.2" WOD

AMRAP in 12 minutes: 2 Rounds of:; 16 Toe-to-Bars; Then, 2 Rounds of:; 16 Bar Muscle-Ups;

For Time: 25 Burpees; 25 Power Cleans (135/95 lbs); 25 Burpees; 7 Wall Ball Shots (20/14 lbs) at the top of each minute

"Bottle Rocket" WOD

"Hallowod" WOD - For Time: 10 Burpees; 31 Russian Kettlebell Swings (70/56 lb); 10 Burpees; 31 Box Jumps (24/20 in); 10 Burpees; 31 Push Presses (75/55 lb); 10 Burpees; 31 Pull-Ups; 10 Burpees; 31 Ball Slams (30/20 lb); 10 Burpees; 31 Dumbbell Snatches (50/35 lb); 1031 meter Row

"Hallowod" WOD

"Hallowod" WOD - For Time: 10 Burpees; 31 Russian Kettlebell Swings (70/56 lb); 10 Burpees; 31 Box Jumps (24/20 in); 10 Burpees; 31 Push Presses (75/55 lb); 10 Burpees; 31 Pull-Ups; 10 Burpees; 31 Ball Slams (30/20 lb); 10 Burpees; 31 Dumbbell Snatches (50/35 lb); 1031 meter Row

Pinterest
Search