Bibliothèque WODs

EVENT 1: 15.2(ish) INTERMEDIATE AMRAP 10 10 Overhead Squats (45/35) 5 Pull-Ups/10 Ring Rows **Teams must choose between pull-ups or ring rows prior to the start of their heat. E...

As a team choose a time to complete a 1500 meter row for time.

1500m Row

“Bare Knuckle Brawl” (5 Min AMRAP) 5 min AMRAP 13 and 14 y/o (65 / 55 + 5lbs) (20 / 18) 20 Deadlifts (95 / 65) 20 Box Jumps (24 / 20) 20 Deadlifts (+10 lbs) 20 Box Jumps (24 / 2...

Teens (13 - 16) Individual “Speed Freak” (7 min Cap) 200 m Heavy Object Carry (40 / 30 db) 30 S2OH (45 / 35) 25 Burpees 25 Cal Row

“Stafford Chapter” (9 Min CAP) 2 RFT 200 m Run 20 Back Squats (65 / 45) 20 KBs (35 / 26) 13 and 14 will use (45 / 35)

20 min AMRAP 25ft OVH Walking Lunges 8 Burpees 25ft OVH Walking Lunges 8 C2B Pull Ups

4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases.

4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases.

16.5

A - FOR TIME 18 - 12 - 6 Thruster synchro Bar facing burpees TO SHARE RX : 43/30 - scaled : 35/25 - foundation : 20/15 18 THRUSTERS SYNCHRO 18 18 BAR FACING BURPEES TO SHARE 36 ...

Teams will start at the driveway of Crossfit Murrieta enterance. From there they will run down Sky Canyon Dr to Murrieta Hot Springs Rd and back up. Teams must cross the start f...

WOD 1 - 1617 WOD 1 For Time TC 8 min 5 rounds 7 shuttle run 15 s/a DB Thruster (15kg/10kg)

WOD 2 - 1617 TC 13 min 40/30 bike 40 WB 30 leg raises 20/15 row 20 box jumps 10 DB Sn. 20/15 bike WB 20/14 Box 24/20 DB 20/15

WOD 3 - 1617 Amrap 7 min 20 DU 2/4/6/8/… Burpees over the high box

WOD 1617 - 4 TC 1:00 min Sprint 25 m for Time (any style)

WOD 1617 - 5 3*2:30 min (1 min Rest) Buy in: 75 m swim 1. Goblet squats 2. SumoDL high pull 3. S2OH Score is Reps in remaining time KB - 16/12 kg

WOD 6 - 1617 Finale

16 Min AMRAP 300 Double Unders each 120/100 cal Row 120/100 cal Echo Bike -into- Max Bar Muscle Ups Tie Break: Time to complete the Double Unders and calories on the machines Bo...

16 Min AMRAP 450 Single Unders each 100/80 cal Row 100/80 cal Echo Bike -into- Max Burpee Pullups Tie Break: Time to complete the Double Unders and calories on the machines Both...

WHEELWOD OPEN 17.1 17.1 Seated RX This workout must be done with no wheelchair or assistive device . 10 Alt DB Snatch 10 Plyo Push Up Box Over 20 Alt DB Snatch 10 Plyo Push Up B...

wheelwod open 17.1 17.1 Standing Lower RX . 10 Alt DB Snatch 15 Burpee Box Step Ups 20 Alt DB Snatch 15 Burpee Box Step ups 30 Alt DB Snatch 15 Burpee Box Step ups 40 Alt DB Sna...

WHEELWOD OPEN 17.1 17.1 Standing Upper RX . 10 Alt DB Snatch 15 Burpee Box Jumps 20 Alt DB Snatch 15 Burpee Box Jumps 30 Alt DB Snatch 15 Burpee Box Jumps 40 Alt DB Snatch 15 Bu...

WHEELWOD OPEN 17.1 17.1 Seated Scaled . 10 Alt DB Snatch 10 Plyo Push Up Plate Over 20 Alt DB Snatch 10 Plyo Push Up Plate Over 30 Alt DB Snatch 10 Plyo Push Up Plate Over 40 Al...

WHEELWOD OPEN 17.1 17.1 Standing Scaled . 10 Alt DB Snatch 15 Burpee to box Step Up over 20 Alt DB Snatch 15 Burpee to box Step Up over 30 Alt DB Snatch 15 Burpee to box Step Up...