Crossfit Workouts
1. 15:00
5 deadlifts
10 kettle bell swings
15 toes to bar
2. 3 rounds
15 kettle bell swings
15 overhead squats
200 jump ropes
3. 15:00
20 push ups
10 power cleans 135
30 Body Squats
4. 20 second intervals 8 each
wall ball
deadlift
box jump
push press
5. 3 rounds
Wall ball 30
Squat snatches 30
6. 3 rounds
Front squats 30
Toes to bar 30
Jump ropes 400
7. Time
Sit ups 45
Dips 20
Pull ups 20
Burpees 45
8. 20:00
Thrusters 5
Pull ups 10
Burpees 15
Jump rope 100
9. Time
Push ups 80
Dead lift 15
Box jumps 25
Pull ups 50
Wall balls 100
Jump ropes 800
10. 3 rounds 1 min each
Squat clean
Jump rope
Dead lift
Burpees
Push press
Rest
11. 3 rounds
Double burpees 20
Box jumps 30
Wall ball 40
12. 21-15-9
Pull ups 50
Dead lifts 21,15,9
Kettlebell swings 21,15,9
Burpees 50
13. 20:00
Walking push ups 5
Front squats 15
Burpees 50
14. 5 rounds
Wall balls 20
Burpees 10
Jump rope 150
15. 21-18-15-12-9-6-3
Push press
Dips
Kb swings
16. 3 rounds
Power snatch 15
Squats 20
Burpees 25
17. 10 rounds
Deadlifts 15
Pull ups 10
Burpees 5
18. 15:00
Burpees 5
KB swings 10
Jump rope 80
19. 20:00
Squats 20
Burpees 5
Hang cleans 10
20. 5 rounds
Pull ups 20
KB swings 30
Jump rope 160
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
3 rounds of:
15 burpees
15 deadlifts - 225/155
Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots, 20 pound ball
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
For time: (20:00 cap)
50 wall ball -
30 clean
50 box jumps
50 hand release push-ups
200 Jump Rope
15 minutes: (1 min each)
deadlifts
box jumps
kb swings
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
13 rounds for time of:
13 wall ball
52 JR
3 rounds for time of:
20 over head squats
20 dips
20 pull-ups
20 push press
For time:
100 kb swings
100 burpees
100 sit-ups
5 rounds for time of:
9 cleans
9 burpee
9 thrusters
For time: (30:00 CAP)
50 box jumps
50 jumping pull-ups
50 kb swings
50 walking lunges (total steps)
50 k2e
50 push press
50 back extension
50 wall ball
50 burpees
200 jump rope
3 rounds for time of:
50 wall ball -
30 kb swings -
8 rounds of:
Run 400 meters
Rest 90 seconds
8 rounds for time of:
8 pull-ups
8 t2b
8 burpees
8 box jumps - 24"/20"
8 kb swings - 32kg/24kg
8 goblet squats - 32kg/24kg
8 h-r push-ups
8 med ball clean wall balls - 20/14 @ 10' target
For time:
30 Push-ups
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Five rounds for time of:
Run 800 meters
9 dips
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Three rounds for time of:
Run 400 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
5 rounds for time of:
12 ohs - 115/85
10 ghd sit-ups
120 JR
5 rounds for time of:
10 front squats - 135/95
20 t2b
For time:
21-15-9
deadlifts - 225/155
dips
box jumps - 24"/20"
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
600 JR
3 rounds for time of:
15 bar pull ups (feet on box)
15 burpees
400m run
Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
AMRAP in 20:00 of:
5 hspu
10 sdhp - 95/65
15 wall ball - 20/14 @ 10' target
For time:
50-40-30-20-10
JR- 200,160,120,50,40
abmat sit-ups
wall balls - 20/14 @ 10' target
WOD: "Randy"
75 power snatches for time, 75lbs
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
For time:
800m run
45 thrusters - 95/65
600 JR
Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
5 rounds for time of:
15 ohs - 95/65
10 burpee box jumps - 24"/20"
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
For time:
50 double unders (x4 singles)
30 burpee bar hops
15 clean 2 overhead - 95/65
30 kb swings - 24kg/16kg
50 wall ball - 20/14 @ 10' target
30 kb swings - 24kg/16kg
15 clean 2 overhead - 95/65
30 burpee bar hops
50 double unders (x4 singles)
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
5 rounds for time of:
15 deadlifts
10 burpee bar hops
30 squats
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
360 JR
30 Dips