2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1
Wod Type: For Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1
Choose One of the Following for Time
Option 1:
"Sniff"
30-20-10 calorie Row
9-7-5 Bar Muscle-Ups
Option 2:
"F*ckin' Gonuts"
3 Rounds of:
20 calorie Row
7 Bar Muscle-Ups
Option 3:
"Tom Brady"
12 Bar Muscle-Ups
60 calorie Row
9 Bar Muscle-Ups
5 Rounds for Time
400 meter Row
15 Overhead Squats (95/65 lb)
For Time
1.5 mile Run
60 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
60 Plank Shoulder Taps
1.5 mile Run
For Time
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5 km Run
Wear a Weight Vest (20/14 lb)
21-15-9 Reps for Time
Thrusters (115/75 lb)
Chest-to-Bar Pull-Ups
400 meter Run (after each set)
For Time
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
Wear a Weight Vest, Body Armor, loaded Ruck Pack or whatever is needed to load yourself with 50 lb. for the runs.
27-21-15-9 Reps for Time
Calorie Row
Dumbbell Thrusters (2x50/35 lb)
For Time
3000 meter Run
For Time (with a Partner)
3 mile Ruck Run (30/20 lb, together)
Then, 3 Rounds of:
50 meter Sprint / Static Ruck Hold Overhead (30/20 lb)
100 meter Sprint / Static Ruck Hold Overhead (30/20 lb)