Author Archives: CrossFit 24

Skill:

Wall Ball

WOD:

10,9,8,7,6,5,4,3,2,1

Wall Ball
Burpee

If you complete the WOD in under 6 min, go back up the ladder
If you don’t complete the WOD in 6 min, you do 100 more wall balls

Skill:

Rope Climb

WOD:

5 rounds for time

20 – Knees to Elbows
20 – Jumping Lunges
20 – Push ups
1 – Rope Climb

Skill:

Double Under Progression

WOD:

5 rounds for time

21 – KB swings (70/44)
21 – Sit-ups
21 – Double Unders

Skill:

Kipping Progression

WOD:

For Time

30 – Pull-ups (Kipping)
400m Run
12 – Pull-ups (Strict)
400m Run
5 – Pull-ups (Weighted 35/20)
400m Run

Skill:

Pistol progression

WOD:

4 rounds for time

5 – Squat Cleans (155/105)
10 – Pistols alternating legs
15 – Toes to Bar
200m Run

Skill:

Mobility

WOD:

 
20 min AMRAP

25 – Air Squat
20 – Push Ups
15 – Box Jumps
10 – Burpees
5 – Pull Ups

Skill:

Wall Ball form and technique

WOD:

3 rounds

1 min max rep wall ball
1 min max rep weighted pull ups (20/10)
1 min rest

Skill:

Deadlift 5,5,5

WOD:

12 min AMRAP

3 – Deadlift (body weight)
3 – Box Jumps
6 – Deadlift
6 – Box Jumps
9 -
9 -
12…

Skill:

Clean & Jerk technique

WOD:

5 rounds for time

5 – Clean & Jerks (135/95)
15 – Pull Ups

Skill:

500 m row

WOD:

5 min AMRAP
10 – DU
1 – Burpee

Rest 2 min

5 min AMRAP
10 – K2E
1 – Handstand Push-up

Rest 2 min

5 min AMRAP
10 – Ab mat sit-ups
1 – wall climb

Skill:

3 rounds: 1 min work/1 min rest PLANK

WOD:

3 rounds for time

10 – Parallet Dips
20 – KB swings (53/36)
30 – Burpees

Skill:

 
Front Squat Tempo (working to Rx Weight)

WOD:

5 – Front Squat (135/95)
10 – Pull Ups
15 – Deadlift (135/95)
20 – Double Unders