Archives

“Triplet Sprint” from 2011 CrossFit Games For time: 5 Muscle-ups (sub out 15 pull-ups and 15 dips each time if needed) 10 Deadlifts (245/165 lb) 15 GHD sit-ups (sub out abmat sit-ups [...]

Strength: Back squat 5×5 Then: 10 Burpees 10 KB swings (24/16k) 10 Toes to bar As many rounds and reps as possible in: 2 minutes followed by one minute of rest 4 minutes followed by one [...]

For time: 21 Overhead squats (95/65lb) 21 Push-ups (with hand release at bottom) 150m shuttle run 15 Overhead squats 15 Push-ups 100m Shuttle run 9 Overhead squats 15 Push-ups 50m Shuttle run [...]

“Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters [...]

Five rounds for time of: 6 Bear complex with barbell (105/75#) 10 Toes to bar 400m run Each bear complex is:  power clean – front squat – push jerk (or push press) – back squat [...]

Skill: Muscle-up Progression Then, “Cindy” – as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

Strength/Skill: Overhead Squats 5 Rounds for time: 5 Power Cleans (155/95#) 10 Box Jumps (30/24″) 200 m Sprint During the WOD complete 3 sled drags and 3 Tsunami (10/10/10) rope complex  

Skill review: The kipping pull-up Then, “Fran” – which is 21-15-9 for time of: Thrusters (95/65lb) Pull-ups                 Having 2 [...]

Strength: Bench Press 5×5 Then, as many rounds as possible in 15 minutes of: 15 Wall balls (20/14lb) 15 Push-ups (with release of hands at the bottom) 15 Kettlebell swings (20/16k)   [...]

Chipper’day WOD for time Pt1. With partner complete: 400m farmers carry (24k-16k KB) while partner 2 completes 10/10 hammers and 10 wall balls If/when you drop the weight then partner 2 [...]