Wednesday 110119 Wednesday 110119Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb). Post time to comments. Wod Type: Main Site Daily WODsMovements: Bent Over RowBurpeeRun/RunningBent Over Row WodsBurpee WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Assault Breakdown AMRAP in 21 minutes3 Squat Cleans (135/95 lb)6 Thrusters (135/95 lb)9 Bent Over Rows (135/95 lb)15 Push-Ups18 Russian Twists (25/15 lb)21 calorie Assault Air Bike Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)Movements: Air Biking/Assault BikingBent Over RowBurpeeCleanPush-UpRussian TwistThrusterAir Biking/Assault Biking WodsBent Over Row WodsBurpee WodsClean WodsPush-Up WodsRussian Twist WodsThruster WodsCompetitions:
Shawn Powell AMRAP in 11 minutes1 minute Power Cleans (135/95 lb)1 minute Front Squats (135/95 lb)1 minute Deadlifts (135/95 lb)1 minute Push Presses (135/95 lb)1 minute Back Squats (135/95 lb)1 minute Rest1 minute Push Jerks (135/95 lb)1 minute Overhead Squats (135/95 lb)1 minute Pendlay Rows (135/95 lb)1 minute Strict Press (135/95 lb)1 minute Power Snatches (135/95 lb) Wod Type: For Rounds/Reps (AMRAP)Hero WodsMovements: Back SquatBent Over RowCleanDeadliftFront SquatJerkOverhead SquatPush PressStrict Press (Shoulder Press)Back Squat WodsBent Over Row WodsClean WodsDeadlift WodsFront Squat WodsJerk WodsOverhead Squat WodsPush Press WodsStrict Press (Shoulder Press) WodsCompetitions:
Unconventional Full Body For Time15-10-5 reps of:Dumbbell Bench Presses (2x50/40 lb)10 meter Farmer's Carry (2x50/40 lb)Dumbbell Bent Over Rows (2x50/40 lb)10 meter Farmer's Carry (2x50/40 lb)Dumbbell Front Rack Squats (2x50/40 lb)10 meter Farmer's Carry (2x50/40 lb)Dumbbell Deadlifts (2x50/40 lb)10 meter Farmer's Carry (2x50/40 lb) Wod Type: For TimeMovements: Bench PressBent Over RowDeadliftFarmer's CarryFront SquatBench Press WodsBent Over Row WodsDeadlift WodsFarmer's Carry WodsFront Squat WodsCompetitions:
300 (2018) 10 Rounds for Time5 Strict Chest-to-Bar Pull-Ups10 “X” Dumbbell Movement (70/50 lb) 15 GHD Sit-UpsRound 1 – Dumbbell Push PressRound 2 – Dumbbell BurpeesRound 3 – Dumbbell Power CleansRound 4 – Dumbbell Bench PressRound 5 – Dumbbell Lunge StepsRound 6 – Dumbbell Front SquatsRound 7 – Dumbbell Bent Over RowsRound 8 – Alternating Dumbbell Snatches Round 9 – Dumbbell DeadliftsRound 10 – Dumbbell Thrusters Wod Type: For TimeMovements: Bench PressBent Over RowBurpeeCleanDeadliftFront SquatGHD Sit-UpLungePull-UpPush PressThrusterBench Press WodsBent Over Row WodsBurpee WodsClean WodsDeadlift WodsFront Squat WodsGHD Sit-Up WodsLunge WodsPull-Up WodsPush Press WodsThruster WodsCompetitions:
Swole-Tel Four Parts in 12 minutesEMOM for 3 minutes:15 Dumbbell Rows (2x30 lb)10 Push-UpsEMOM for 3 minutes:10 Dumbbell Rows (2x40 lb)10 Push-UpsEMOM for 3 minutes:5 Dumbbell Rows (2x45 lb)10 Push-UpsThen, AMRAP in 3 minutes:Dumbbell Rows (2x30 lb) Wod Type: For Rounds/Reps (AMRAP)Movements: Bent Over RowPush-UpBent Over Row WodsPush-Up WodsCompetitions:
Big Poppa Pump For Time50-40-30-20-10 reps of:Push-UpsKettlebell Ballistic Rows (24/16 kg) Wod Type: For TimeMovements: Bent Over RowPush-UpBent Over Row WodsPush-Up WodsCompetitions:
No Equipment Partner 20 Alternating Rounds (with a Partner) for TimeMax Push-UpsMax Bodyweight Partner Rows Wod Type: For TimeMovements: Bent Over RowPush-UpBent Over Row WodsPush-Up WodsCompetitions:
Stuck At Home AMRAP in 10 minutes12 Dumbbell Power Snatches (50/35 lb) (alternating)6 Dumbbell Renegade Rows (2x50/35 lb)12 Dumbbell Power Cleans (2x50/35 lb) Wod Type: For Rounds/Reps (AMRAP)Movements: Bent Over RowCleanSnatchBent Over Row WodsClean WodsSnatch WodsCompetitions: