Main – CrossFit

View Public Whiteboard

Main WOD

M-1: 5 min AD (Calories)

5 min AD for max cal

M-2: Dips (3 x max reps)

M-3: Handstand Push-ups (3 x 5 strict / 3 x 10 kipping)

Competition WOD

C-1: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
No segmenting….you must complete each movement before moving on

C-2: 5 min AD (Calories)

5 min AD for max cal


SW-A: DB Box Jump – Deadlift Position (1 Every 30 Sec for 6 Min)

Start from a dead stop deadlift position with dumbbells hanging by sides, then perform a box jump.

SW-B: Squat Box Jump (1 Every 30 Sec for 6 Min)

Full squat, then, jump to box.
Free squat, not sitting on box.

SW-C: Front and Rear Foot Elevated Split Squat (5 x 4 Each Leg)

Split squat where the rear foot and front foot are both elevated.

SW-D: RDL (1 x 20 @ 50% DL Max or Heavier than before.)

Romanian Deadlift
Goal is under 30 sec. Move up in weight once you achieve that with a certain weight.

SW-E: Weighted GHD Sit Up (5 x 5)

Weighted GHD sit up with bar in back rack (ideally) or with weight on chest.

Categories: WOD

Previous Post:


Next Post: