14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch - @12/16 Intermediate: @16/24 RX: @20/28
Hand release push ups/HSPU
KB goblet reverse lunges
2 min pause
TC: 15
"For Time – Ladder with a Pulling Tax"
This workout is a descending rep scheme of four full-body movements, with a twist: after every round, you must complete 2 burpee pull-ups / banded bar muscle-ups / bar muscle-ups before moving on.
For Time – 14-12-10-8-6-4-2:
Pistol Squats (or variation: band-assisted or to box)
KB Snatch @12/16 (Intermediate: 16/24 | RX: 20/28 kg)
Hand-Release Push-Ups / HSPU
KB Goblet Reverse Lunges (same KB)
Between each round, perform:
2 Burpee Pull-Ups (or Banded BMU / BMU)
Time Cap: 15 minutes
This WOD tests your balance, coordination, shoulder endurance, and grip, with just enough pulling between rounds to wear you down mentally and physically.
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
box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
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 Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, toes to bar 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
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
crossfit descending ladder wod, devils clean workout, dumbbell crossfit workout, dumbbell push press workout, dumbbell squat workout, for time crossfit wod
For time
12-10-8-6-4-2
Devils clean
Double DB squats
Double DB push press
