Category Archives: WOD

Frisco CrossFit – WOD

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Warm-up (No Measure)

3 Rounds:
8 Squats
8 Sit ups
8 Burpees
Instep stretch (20/leg)

Metcon (Time)

You must clean the barbell, no racks.
10 Rounds (20 min)
6 Thrusters (95/45 – 135/75)
3 Wall walks
200m Run
30 Seconds rest

Metcon (No Measure)

2 Rounds (15 min)
15/15 KB Slasher (1.5/1.0)
15 KB Good mornings
15 KB Swings
15 KB Sit ups

Max Double-Unders (AMRAP – Reps)

5 attempts to get max unbroken DU’s.
Max set of Unbroken Double-Unders

Frisco CrossFit – WOD

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Clean Positions

Positions 1, 2 & 3

Clean (2 x 10)

EMOM for 10 minutes perform 2 cleans + 2 box jumps (24/20)
Work up to no more than 80% of 1RM

Metcon (AMRAP – Reps)

Tabata: 20/10**
Hollow Body rocks
Push ups
Pull ups
**8 rounds each, 2 minute rest between movements

OUR ANNUAL “MURPH” WOD WILL BE THIS SATURDAY.  WE’LL KICK THINGS OFF AT 9AM.

Frisco CrossFit – WOD

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Front Rack Lunge (4 x 3 )

work to heaviest set of 3 you can w/barbell in front rack, lunge forward 3 reps each leg. Watch your footwork.

1000m Row (Time)

Max Effort 1000m Row

Dips (5 x 10 )

STRICT DIPS – use either rings or pbars – with or without bands.

Frisco CrossFit – WOD

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Romanian Deadlift (3 x 10)

Conditioning (Time)

For time:
800 M Run
12,9,6
HSPU – NO KIPPING
Power Clean (135/85 – 185/135)
800 M Run

Frisco CrossFit – WOD

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Conditioning (No Measure)

focus on ROM and quality of execution
A) 5 rounds:
5 Shoulder to OH (115/75)
10 Deadlifts (115/75)
5 Box Jumps (24/20)

Conditioning (No Measure)

Not max effort. Go at steady pace.
B) 3 rounds every 3 minutes
500 M Row

Conditioning (No Measure)

Don’t count reps, just stay busy then entire work interval.
C) EMOM 16 minutes
Odd: Max Ring – Pbar dips for :15 / rest :45
Even: Max KB Swings for :15 / rest :45