75 Wallballs @14/20 lbs
EMOM: 5 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
50 KB Clean & Jerk - @12/20 Intermediate: @16/24 RX: @20/28
EMOM: 5 Box jump overs
TC: 13
"For Time – Two Chunks of Chaos"
This two-part WOD is a mental grind meets movement management. You’ll chip away at high-rep movements while trying not to be totally derailed by EMOM interruptions.
75 Wall Balls @14/20 lbs
Every minute on the minute: 5 Kettlebell Swings
Beginner: 12/20 kg
Intermediate: 16/24 kg
RX: 20/28 kg
(Start with KB swings. Try not to panic by minute 3.)
(Use it to question your life choices.)
50 Kettlebell Clean & Jerks
Same weight standards as above
Every minute on the minute: 5 Box Jump Overs
(Yes, you start with them. Yes, your legs will scream.)
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
assault bike workout, bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
Box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, pull-up workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
For time
100 Single unders/double unders
100 Front squat
100 DB snatch
EMOM (including 00:00) 4 Burpees Over Dumbbell
double unders workout, T2B workout, thruster workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
