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.
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
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
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, 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
