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Frisco CrossFit – WOD

“Rank does not confer privilege or give power. It imposes responsibility.” – Peter Drucker

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Front Squat (5 x 3)

@80%

Metcon (AMRAP – Reps)

Tabata: 16 rounds
Thruster (95/65 – 135/95)
Burpees
Take the lowest rep count for each movement at the end of 16 rounds and add for a single total.

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Categories: WOD

Frisco CrossFit – WOD

“Water seeks it’s own level” – CMH

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(No Measure)

5 Rounds, Barbell Complex (45/35)
3 DL
3 Clean
3 Front Squat
3 Press
3 Push Press
3 Snatch Grip Push Press
3 Snatch Balance
3 OHS
3 Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:
7 Push Press (95/65)
7 Box Jump (24/20)
7 Pull ups

1-Mile Run (Time)

Max Effort 1-Mile Run

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Categories: WOD

Frisco CrossFit – WOD

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Metcon (Time)

5 RFT:
20 KB Swing (1.5/1.0)
20 Wall Ball (20/14)

Metcon (AMRAP – Rounds)

AMRAP 10 minutes:
200 M Run
200 M Farmers Carry (1.5/1.0)
Farmers Carry = carry 1 KB or 1 DB for 200 M switching hands as needed.

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Categories: WOD

Frisco CrossFit – WOD

Let’s get this party started, RIGHT!!!

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Handstand Push-ups (5 x 5)

STRICT, no kipping!
Scaled – Use abmat(s), negatives, db presses

Metcon (Time)

5 RFT:
12 Deadlift (135/75 – 155/95)
10 Push Jerk

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Categories: WOD

Frisco CrossFit – WOD

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Handstand work (15 x 1)

Work on your handstand.
Wall, free, push ups, kipping push ups, etc
Spend 15 minutes working your handstand skills.

Metcon (Time)

5 RFT:
30 Double Unders – Unbroken**
15 Burpees – Plate facing burpees
**break, start over

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Categories: WOD

Frisco CrossFit – WOD

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Rope Climb (15 x 1)

Spend 15 minutes working on rope climbs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes, rest 4 min – 3 rounds:
30 KB Swings (1.5/1.0)
20 Wall Ball (20/14)
10 – 5/5 KB Thrusters (1.5/1.0)
400 M recovery run between each round

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Categories: WOD

Frisco CrossFit – WOD

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Muscle-ups (10 x 1)

Spend 15 minutes practicing muscle ups, progressions on rings or bar.

Metcon (AMRAP – Reps)

AMRAP 3 min, rest 1 min – 5 Rounds:
5 Power Clean (135/95 – 205/165)
5 Front Rack Lunges**
**5 total lunges

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Categories: WOD

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