CrossFit West Knox

Linda-ish

 

WOD

Warm-up

For Time:

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

Deadlift 185#/135#

Bench Press 135#/75#

Squat Clean 95#/50#

 

This is a fixed weight version of Linda.  Feel free to adjust weight up or down as you see fit.  I am looking forward to this one!

Couplet

WOD

Warm-up

3 Rounds for time:

10 Front Squats 155#/100#

400m Run

REST

WOD

Rest Day

Dirty Thirty

WOD

Warm-up

For Time:

30 Box Jumps

30 Push-ups

30 Sit-ups

30 Ring Dips

30 Hip Extensions

30 Walking Lunges

30 Pull-ups

30 Squat Jumps

30 Knees to Elbows

30 Push Presses 45#

TOTAL

WOD

Warm-up

"CrossFit Total"

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

 

You get three attempts at each exercise to get your highest max.  Total up your top weight lifted for each exercise and that is your score.

Double Tabata

WOD

Warm-up

Alternating double tabata

KB swings 53#

Pull-ups

 

20 seconds of swings 10 seconds of rest 20 seconds of pull-ups 10 seconds of rest.  Repeat for eight minutes.

REST

WOD

Rest Day

Elite Fitness

WOD

REST

 

Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up.  Those who achieve are resilient.  Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.

Christine

WOD

Warm-up

"Christine"

3 Rounds for time:

Row 500m

12 Bodyweight Deadlift

21 Box jumps 24" Box

 

 

Bucket Circles

 

 

WOD

Rest Day