CrossFit SWARM

Main WOD “Filthy Swarm” For Time: 50 Box Jump (24 in.)s 50 Pull-up (jumping)s 50 Kettlebell Swings 35 lbs /26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses 45 lbs / 33 lbs 50 Good Mornings 45 lbs  /33 lbs 50 Wall Balls 20 lbs /14 lbs 50 Burpees 50 Double Unders Post total  Read more »

Main WOD Weighted Pull-up 3-3-3-1-1-1 Finisher “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Workout Results Main WOD: WOD Results Finisher: WOD Results

Main WOD Power Snatch 5 5 5 3 3 3 Finisher Max Effort 1 Mile Run. Workout Results Main WOD: WOD Results Finisher: WOD Results

Main WOD 30 Muscle-ups For Time If you cannot do the muscle-ups, do 120 pull-ups and 120 dips. Split them up as you wish… Finisher As many double unders as possible in 10 minutes Workout Results Main WOD: WOD Results Finisher: WOD Results

Main WOD CrossFit Total Back squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep Post total weight. Workout Results Main WOD : WOD Results

Main WOD Front Squat 3 3 3 3 3 Finisher As many rounds as possible in 10 minutes of: 5 Shoulder Presses 65 lbs /53 lbs 10 Ring Push-ups Workout Results Main WOD:WOD Results Finisher: WOD Results

Main WOD As many rounds as possible in 20 minutes of: 5 Power Cleans 135 lbs / 93 lbs 5 Burpees Post total rounds Finisher 5 rounds for time of: Handstand hold 30 seconds 10 Toes-to-Bars Post total time. Workout Results Main WOD: WOD Results Finisher: WOD Results

Main WOD Run 800m 25 Unbroken deadlifts at 50% of your 1 max rep Run 400m 25 Unbroken Wallballs (20, 14) Run 200m 25 Unbroken Knees to elbows Run 200m 25 Unbroken Deadlifts Run 400m 25 Unbroken Wallballs Run 800m 25 Unbroken Knees to Elbows For every time you have to drop the weight or  Read more »

Main WOD Bench Press 5 5 5 5 5 5 Finisher For Time: 1000m Row 100 Air Squats 50 Sit-up – Standards 25 Box Jump – 24 in.s Post total time. Workout Results Main WOD: WOD Results Finisher: WOD Results

Main WOD Thruster 3 3 3 1 1 1 Finisher “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups. Workout Results Main WOD: WOD Results Finisher: WOD Results