CrossFit WOD
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
FIT WOD
1. Warmup
Row 500 m (or run 400m)
3 Rds.
2 Strict Pullups
4 Straight Legs lifts on bar
6 V-ups
8 Ring Rows
10 Air Squats
Row 250m (Run 200 m)
2. Misery Loves Company
-Partner with someone to push you
-45 sec – 30 sec.
Wall Balls – Wall Ball Burpees
GHD Situps – Flutter Kicks
BB High Pulls (95/55) – BB Front Sqaut
KB Goblet Squat – KB Swings
Ring Push up – Ring Knee Tucks
Box Russian Twists – Box Jumps
3. Chipper
100m Walking Lunge
50 BB Push Press
50 Double Unders
25 K2E
50 BB Lunges (1+1=2)
25 Box Jumps
50 Ab Mat Situps
