CrossFit WOD – 8/11/18


3 rounds

Thrusters x5

Box Jumps x5


Burpee x5

KBs x5 35/18; 53/35; 70/53

(Coaches Pace First round

Victoria (Time)

5 Rounds for Time

10 Thrusters (95/65 lb)

14 Box Jumps (24/20 in)

12 Sumo-Deadlift High-Pulls (95/65 lb)

12 Burpees

27 Kettlebell Swings (1.5/1 pood)

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Workout of the Day


  • CrossFit WOD – 8/15/18

    Light row 250m

    x10 hand release Push-ups

    x10 Kip Swings

    x5 Jump squats

    Medium row 250m

    x10 Deficit Pike Push-ups

    x10 Pull-ups/Jumping Pull-ups

    x5 Jump Squats

    Hard r0w

    x10 Pike Push-ups

    x10 Chest to Bar/Jumping Chest to Bar

    x5 Jump sSquats
    Handstand Push-ups (Find a 3 rep deficit)
    10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

    Those without HSPU:

    3×8 Deficit Pike Push-ups

    followed by

    3×10 Push-ups
    Metcon (AMRAP – Rounds and Reps)
    Row 300/250m

    x5 HSPU

    x10 Pull-ups/Chest 2 Bar

    x15 Air Squats

    amrap 20
    Every 50m on the rower is coulded as a rep

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