Today’s WOD

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171017

WOD
CFG Open WOD 16.3
7:00 AMRAP:
10 Power Snatches (75/55#)
3 Bar Muscle Ups

Skill/Strength
3 RNFT:
8-12 DB Bench Press AHAP
8-12 Single Arm DB Row AHAP
Max Effort Hanging L-Sit Hold
Rest 1:00
*15:00 Cap

171016

WOD
4 Rounds, each for time:
Every 6:00:
800m Run

Cashout
400m DB/KB Single Arm Farmer’s carry (50/35#)

171014

WOD
For time:
25 Burpees
600m Run with Slamball
21 KBS (53/35#)
12 Pull-ups
25 WBS (20/14#)
600m Run with Slamball
21 KBS
12 Pull-ups

171013

WOD
3 Rounds:
4:00 AMRAP, 4:00 Rest:
15 TTB
12 DB Step Back Lunges (50/35#)
9 DB Clean and Jerk (50/35#)

171012

WOD
In Teams of 2 or more at each station
4:00 AMRAP, 2:00 Rest/Transition:
Rope Sled Pull (empty sled)
Sled Push (empty sled)
DBall/Slam Ball over shoulder or Stone to shoulder
Farmers Carry (use handles, cone and back)
Assault Bike Calories
*Score will be total reps for the team at each station

171011

WOD
For Time:
800m Run
6 Rounds “The Chief”
400m Run
4 Rounds “The Chief”
200m Run
2 Rounds “The Chief”
*20:00 Cap
*1 Round of “The Chief” is:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats

171010

Skill/Strength
3 RNFT:
8-12 DB/KB Strict Press, per arm
8-12 DB/KB High Pulls, per arm
5-8 Strict Pull-ups
*Keep the biceps close to the ear on the strict press
*Pull the elbow as high as possible on the high pulls
*12:00 Cap

WOD
10:00 AMRAP:
35 Double Unders
10 Burpees to 6″ Target

171009

Skill/Strength
Every 2:30 for 6 rounds:
8-7-6-5-4-3
Pause Front Squats
*Start around 50% and build to a heavy set for the day
*1-second pause in the bottom

WOD
3 RFT:
36 WBS (20/14#)
12 Deadlifts (225/155#)
*9:00 Cap

171007

WOD
With a partner:
8:00 AMRAP:
12 Power Snatches (75/55#)
24 Double Unders

Rest 2:00

8:00 AMRAP:
8 Power Snatches (95/65#)
24 Double Unders

Rest 2:00

8:00 AMRAP:
4 Power Snatches (115/75#)
24 Double Unders

*For each AMRAP, partner 1 will complete one round, then partner 2 will go

171006

Skill/Strength
12:00 EMOM:
2 Squat Cleans
*Start around 50% and add weight if technique is 100%

WOD
3 RFT:
21 Chest-to-Bar Pullups
15 Handstand Push-ups
9L/9R Pistols, alternating
*15:00 Cap

171005

Skill/Strength
20:00 Conversational AMRAP:
10 Hollow Rocks
10 Superman Rocks
5 Kip Swings (bar or rings)
5 Hips to Rings or Bar
5 Kipping Ring or Bar Pullups
5 Kipping Dips
**Continue to the next two movements only if you are working on MU, otherwise, start back with Hollow Rocks
5 Jumping MU Transitions, control down
2-6 Ring or Bar MU

WOD
Alternating Tabata:
V-Up Crunches
Plank Shoulder Taps or Hold Pushup Plank
*Score is lowest round of V-Up Crunches

171004

WOD
18:00 AMRAP:
200m Run
15 Wall Balls (20/14#)
12 Dumbbell Snatches, alternating (50/35#)
9 Toes to Bar

Cashout
1:00 Plank, Left
1:00 Plank, Right
1:00 Plank, Middle

171003

Skill/Strength
3 Rounds, not for time:
ME Strict Pullups
Rest 1:00
ME DB Bench Press
Rest 1:00
*12:00 Cap

WOD
10:00 AMRAP:
3 Burpee Box Jump Overs (24/20″)
3 Deadlifts (185/125#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
… etc. adding 3 reps each round as long as possible

171002

Skill/Strength
Every 2:30 for 7 rounds:
Back Squat
8-5-3-2-1-1-1
*Start at 50% and build to a heavy 1RM

WOD
For Time:
35 Calorie Air Bike OR
50 Calorie Row

170930

WOD
30:00 AMRAP, with a partner:
5 Deadlifts (225/155#)
13 Push-ups
9 Broad Jumps (length of barbell)
*Alternate through the movements with your partner. For example, partner 1 does deadlifts, then partner 2 completes the push-ups and partner 1 finishes with the broad jumps. Partner 2 will start round 2 with the deadlifts, then partner 1 completes the push-ups and partner 2 finishes with the broad jumps.
*Partners will use the same bar for deadlifts

170929

Skill/Strength
Every 2:00 for 5 rounds:
8 Sumo Stance Goodmornings
8 Pushup Plank Shoulder Taps (total)

WOD
5 RFT:
5 Bar Muscle-ups
20 WBS (20/14#)
200m Run
*15:00 Cap

170928

WOD
25:00 conversational AMRAP:
10 Lateral Box Step-ups, per side
10 HSPU (Strict or Kipping, for quality)
Accumulate 0:30 L-sit hold in rings or box
100m Single Arm farmer carry each arm
1:00 Row or Bike for calories
*Score is weight used for OH carry and farmers carry, and total cal row or bike.”

170927

WOD
In 4:00:
600m Run, then AMRAP:
12 Deadlifts (95/65#)
9 Hang Power Cleans
6 Push Jerks

Rest 4:00

In 4:00:
400m Run, then AMRAP:
12 Deadlifts (135/95#)
9 Hang Power Cleans
6 Push Jerks

Rest 4:00

In 4:00:
250m Run, then AMRAP:
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks

*Score is rounds and reps for each amrap

170926

Skill/Strength
Every 4:00, for 3 Rounds:
3RM-2RM-1RM Weighted Pullup
8-10 DB/KB High Pulls per arm
8-10 DB/KB Strict Press per arm

WOD
9:00 AMRAP:
15 Abmat Sit-ups
30 Double Unders

170925

Skill/Strength
Every 2:30 for 5 Rounds:
2 Back Squats
*Start around 70-75% of 1RM BS and build to a heavy double

WOD
For Time:
9-15-21
Thrusters (95/65#)
Bar-facing Burpees
*7:00 Cap

170923

WOD
“Strongman Saturday”
Sled Push
Farmers Carry
Sled Drag
DBall over shoulder
Battle Rope
Tire Flips

170922

Skill/Strength
Every 2:00, for 5 Rounds:
5 Strict Press

WOD
For time:
80 Double Unders
80 Air Squats
800m Run
400m Run with Plate (45/25#)
40 Kettlebell Swings (53/35#)
400m Run
*Rx+: KBS 70/53#
*13:00 Cap

170921

WOD
24:00 EMOM:
(0:30 work, 0:30 rest)
Min 1: Handstand Hold
Min 2: V-Ups
Min 3: Superman Hold
Min 4: Ring In & Outs

170920

WOD
Every 3:00 for 7 Rounds:
400m Run
12 Toes To Bar
*Score is slowest round

170919

Skill/Strength
In 12:00, build to a heavy
Power Clean + 1 Hang Squat Clean + 1 Jerk

WOD
7:00 AMRAP:
15 Push Jerks (75/55#)
30 Double Unders

170918

Skill/Strength
Every 2:30 for 5 Rounds:
3 Back Squats
*Start around 65% and build to a heavy triple

WOD
5 RFT:
5 Hang Power Snatches (95/65#)
5 Overhead Squats
10 Burpees
*9:00 Cap

170916

WOD
25:00 AMRAP, in teams of 3:
100/70 Calorie Row, 100 Power Cleans (135/95#)
100/70 Calorie Row, 80 Push Jerks (135/95#)
100/70 Calorie Row, 60 Front Squats (135/95#)
100/70 Calorie Row, 40 Thrusters (135/95#)
*One person working at a time, split reps any way
*May set up separate bars if needed
*Bike substitution is 150/100 Calories

170915

WOD
In 5:00,
50 WBS (20/14#), then
AMRAP:
12 Deadlifts (185/135#)
12 Bar Facing Burpees Over Barbell

Rest 5:00

In 5:00,
35 WBS (20/14#), then
AMRAP:
9 Deadlifts (225/155#)
9 Bar Facing Burpees Over Barbell

Rest 5:00

In 5:00,
20 WBS (20/14#), then
AMRAP
6 Deadlifts (275/185#)
6 Bar Facing Burpees Over Barbell

170914

WOD
4 RNFT:
10 Close Grip Dumbbell Bench Press (50/35#)
15 Dumbbell Bent Over Rows, each (50/35#)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts

170913

Skill/Strength
Every 2:30 for 5 Rounds:
4 Back Squats
*Start around 60% and build to a heavy set of 4

WOD
3 RFT:
300m Run
30 Jumping Lunges
15 Box Jumps (24/20″)
*13:00 Cap