WODs Archive - Page 3 of 338 - Copperhead CrossFit

Monday: 1.28.19

6 Minute amrap of
12 Cals on Air bike
8 Russian kettlebell swings 70/55#

Rest exactly 4:00, then

6 Minute amrap of
12 Cals on rower
8 Weighted situp with medball (touch ball behind head at the bottom, finish with ball locked out overhead at the top)

Rest exactly 4:00, then

6 Minute amrap of
12 Wall ball shots 20/14#
8 Pull ups

Tuesday: 1.29.19

CrossFit Mainsite WOD 181230

12 Minute amrap of
1 squat snatch 155/105#
3 clean and jerks with the same bar
30 double-unders

Wednesday: 1.30.19

4 Supersets of
8 Bench press +
10-12 Plate squeeze front raise

Sandwich two plates together and perform front raises. You may turn your elbows out slightly (internally rotated) to keep pressure on the plates. Go moderately heavy on the bench and light on the front raises.

Then,

4 Rounds for time of
10 Plate ground to overheads 45/25#
10 Step back lunges with the same plate (5 per leg)
10 Toes to bar

Thursday: 1.31.19

On a running clock
At 0:00: 50/40 Cal row

Rest until 6:00 then,

From 0:00 – 2:00
20 Sec double kb front rack hold in bottom of a squat +
20 Sec double overhead kettlebell hold +
20 Sec double kb front rack hold
Max burpee box jump overs 24/20″ with remaining time

From 2:00 – 4:00
20 Sec double kb front rack hold in bottom of a squat +
20 Sec double overhead kettlebell hold +
20 Sec double kb front rack hold
Max burpee box jump overs with remaining time

From 4:00 – 6:00
20 Sec double kb front rack hold in bottom of a squat +
20 Sec double overhead kettlebell hold +
20 Sec double kb front rack hold
Max burpee box jump overs with remaining time

Scores are row time and total burpee box jump overs.