11 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans - @30/40 Intermediate: @35/50 RX: @40/60
11 Ring rows/Pull ups
11 Box jumps
11 Jerks - @30/40 Intermediate: @35/50 RX: @40/60
TC: 18
"3 Rounds for Time – The Eleven Gauntlet"
This WOD is a balanced, full-body burner made up of seven movements — each done for 11 reps — combining barbell cycling, gymnastics, and engine work.
Complete 3 rounds for time of:
11 Deadlifts @30/40 (Int: 35/50 | RX: 40/60 kg)
11 Knee Raises / K2E / T2B
11 Burpees Over Bar
11 Hang Squat Cleans (same bar)
11 Ring Rows / Pull-Ups
11 Box Jumps
11 Jerks (Push or Split – same bar)
Time Cap: 18 minutes
This is a grind from start to finish. Keep transitions tight and break early on the barbell if needed to stay moving. The middle round will be the mental test — pace smart early, then go hard to finish.
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, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, T2B workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB Goblet Squat
20 HR push ups
20 Burpee Box Jumps
air squat workout, bike erg workout, gymnastics conditioning wod, kettlebell push press workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout
For time
10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
burpee over bar workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout
For time
20 Knee raises/knees to elbows/T2B
30 Hang power cleans @25/35 Intermediate: @35/50 RX: @40/60
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
