WOD 10.7.14

Main – CrossFit


Quick Run (No Measure)

4 Minute Jump Rope

Runner Stretch

2 times through (10M Runs down and back inside)

Shuttle Runs –

-5 Squats then Run

-5 Pushups then Run

-5 Burpees then Run

-5 Squats/Pushups/Burpees then Run


10 Minutes TGU, DU, Run (AMRAP – Rounds and Reps)

10 Minute AMRAP

4 Alternating Arm Turkish Get-up (53/35)

20 Double Unders

Run 250 M
Rest 5 Minutes when done –

COUNT the run as 1 rep at stop sign, 2 reps at dumpster, 3 reps at stop sign, if you make it back in the door, then add another round!

10 Minutes HSPU, Lunge, Row (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Wall Walks, OR 5 HSPU

20 Walking lunges

250 M Row
Rest 5 minutes when done –

Count the row as 1 rep at 65M, 2 reps at 125M, 3 reps at 190M and at 250 tick off a round.

10 Minutes – Box, Burp, OH (AMRAP – Rounds and Reps)

Box Jump/Step Up – MUST Step Down x 5 (24/20)

Burpees x 7

Single Arm OH Carry x 50m (halfway to stop sign and back)
Use the KB from WOD 1 for the carry, 1 rep for getting to the turnaround, count the round if you get back to the door.

Keep the weight overhead the whole time, stop moving if it drops, but change hands as desired.

Cool Down

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