20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
TC: 24
"3 Rounds for Time – Bike, Jump, Push, Crunch"
This WOD is a bike-heavy engine grinder, where each station is separated by a 500m bike effort, testing your ability to recover while under constant leg and lung fatigue.
Complete 3 rounds for time of:
500m Bike Erg / Assault Bike equivalent
20 Box Jumps
500m Bike
20 Push-Ups
500m Bike
20 V-Ups
Time Cap: 24 minutes
This WOD challenges pacing, transitions, and breathing under pressure, while hitting your legs, core, and upper body. Keep a steady pace on the bike and attack the bodyweight work efficiently.
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
bodyweight crossfit workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
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
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
