15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal roning
Burpees
TC: 18
"For Time – 15 to 1: Row & Burpee"
A brutal descending ladder of:
Calories on the Rower
Burpees
Start at 15 reps of each, then 14, then 13… all the way down to 1.
That's 120 calories + 120 burpees if you finish it all.
This WOD is a grind—simple movements, high volume, and no room to hide. It’s all about pacing early, holding consistent transitions, and turning up the heat in the final rounds.
Time Cap: 18 minutes
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
barbell chipper workout, burpee over bar workout, double under workout, front squat workout, ladder style crossfit wod, overhead squat workout, Power Snatch workout, pull-up workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
Burpee Box Jump workout, chipper crossfit workout, dumbbell snatch workout, full body crossfit workout, handstand push-up workout, overhead lunge workout, pull-up workout, running workout
2 rounds
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch
30 DB OH reverse lunges
40 Burpee box jump overs
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
