WOD-
Every 3:00 x 5 sets
4 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00 then,
Every 2:00 x 6 Rounds
10 Thrusters 95#(65#)
10 Lateral burpees over the bar
* Score = slowest round
SPRINT-
3 Rounds Of:
400m Run
25m Sled Push
Rest 5 Minutes, Then
3 Rounds Of:
400m Run
25m Sled Pull
WOD-
Every 4:00 x 4 rounds
Bike, row, or ski erg at a conversational pace for 3:00, then rest 1:00
Rest ~ 5:00 then:
10 Rounds for time of
10 Kettlebell swings 53#(35#)
10 Kettlebell box step ups 20″(20″) *
Every 3:00, row 10 calories
*Hold the kettlebell anyway you want for the step ups. Use same # for
swings and step ups
WOD-
As many rounds as possible in 24:00 of
10 GHD sit ups
15 Ring push ups
20 Ring rows
Every 4:00 including 0:00
Run 200 meters
2 Rope climbs
SPRINT-
With A Partner, For Time:
“Beast Mode 24”
50 Walking Lunges
40 Pull Ups
100 Box Jumps
40 Double Unders
50 Ring Dips
40 Knees to Elbow
60 KB Swings
60 AbMat Sit Ups
40 DB Hang Squat Cleans
50 Back Extensions
60 WallBalls
6 Rops Climbs
WOD-
For time:
50 Toes to bar
40 Box jump overs 24″(20″)
30 Eye level kettlebell swings 70#(53#)
20 Goblet lunges with kettlebell 70#(53#)
10 Burpee bar muscle ups
20 Goblet lunges with kettlebell 70#(53#)
30 Eye level kettlebell swings 70#(53)
40 Box jump overs 24″(20″)
50 Toes to bar
*30:00 Time cap
SPRINT-
3 Minutes x 5 Rounds
5 Sandbag Over Shoulder
10 Burpees Over Sandbag
Max Cals on Bike
Rest 2 minutes between rounds.
WOD-
Every 3:00 x 5 sets
4 Push press + 1 Push jerk
Rest ~ 5:00 then,
5 Rounds for time of:
10 Shoulder to overhead *
12 Calories on the rower
Run 200 meters
*Pick your own # and aim for unbroken
SPRINT-
24 Minute AMRAP:
Max Row for Calories
Every 4 Minutes Perform:
10 Push Ups
10 Russian Sit Ups
WOD-
As many rounds as possible in 25:00 of
10 Hang power cleans 115#(75#)
5 Ring muscle ups
10 Front squats 115#(75#)
8 Handstand push ups
SPRINT-
25 Minute AMRAP:
Row/Bike/Ski 20 Calories
5 Double KB Thruster
Run 200m
5 Double KB Box Step Ups
WOD-
Geoff Brummett Birthday WOD
For time:
Row 994 Meters
then
8 rounds of
14 Deadlifts 95#(65#)
33 Double unders
then
Row 995 Meters
*If you would like a birthday workout, you can email eric@crossfitverve.com with your favorite movements and date of your birthday
SPRINT-
7 Minute AMRAP:
11 DB Push Press
30 Double Unders
Rest 2 Minutes
10 Minute AMRAP:
11 SlamBalls
30 DB Front Rack Walking Lunges
60 Double Unders
WOD-
Every 3:00 x 5 sets
5 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest 5:00 then,
For time:
100 Medball cleans 20#(14#)
Every 2:00, including 0:00 Run 200 meters
12:00 Time cap
SPRINT-
5 Rounds For Time:
30 KB Squat Clean
20 Box Jumps
15 Burpee Toes To Bar
10 SDLHP
WOD-
Every 5:00 x 3
Row 750 meters at a conversational pace
Then,
As many rounds as possible in 16:00 of
30 Single arm suitcase kettlebell deadlifts 53#(35#)
25 Ab mat sit ups
20 Goblet lunges with 1 kettlebell 53#(35#)
Row 15 calories
WOD-
As far as possible in 5:00 of
Row 20 calories
20 Toes to bar
20 Kettlebell swings
Row 20 calories
20 Push ups
20 Dumbbell hang power cleans
Row 20 calories
20 Dumbbell shoulder to overhead
20 Air squats
Row 20 calories
20 Walking lunges
20 Box jumps 24″(20″)
Rest 3:00, then:
As far as possible in 7:00 starting from the bottom and working to the top
Rest 3:00, then
As far as possible in 12:00 in any order you’d like.
Example, you could stay on the rower for all 80 calories if you wanted
SPRINT-
With A Partner, For Time:
2,000m Row
50 MedBall Cleans
2,000m Row
100 WallBalls
2,000m Row
50 Devils Press
