100 Single unders/double unders
100 Front squat - @20/25 Intermediate: @25/35 RX: @30/45
100 DB snatch - @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
EMOM (including 00:00) 4 Burpees Over Dumbbell
TC: 15
"For Time – The Burpee Tax"
This high-volume chipper challenges your grit, legs, and lungs with three big sets:
100 Single Unders / Double Unders
100 Front Squats
• Beginner: @20/25 kg
• Intermediate: @25/35 kg
• RX: @30/45 kg
100 Dumbbell Snatches
• Beginner: @12.5/17.5 kg
• Intermediate: @15/20 kg
• RX: @17.5/22.5 kg
But here’s the kicker:
Every minute on the minute, including at 00:00, stop what you’re doing and complete 4 Burpees Over Dumbbell.
Time Cap: 15 minutes
This WOD is all about pacing, barbell cycling efficiency, and mental grit. The burpees will break your rhythm — don’t let them break your focus.
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
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
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 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
