11 Quick WOD’s That Can Be Done In Most Gyms

1. 3 rounds for time of:

20 burpees

500-meter row

 

2. 7 rounds for time of:

7 manmakers (40/20 lb.)

7 pull-ups

 

3. 4 rounds for time of:

5 dumbbell split cleans (challenging weight)

10 knees-to-elbows

15 pull-ups

 

4. AMRAP in 10 minutes of:

10 deadlifts (body weight)

10 dumbbell push presses (50 percent of

body weight divided by two dumbbells)

 

5. AMRAP in 10 minutes of:

3 power cleans (135/90 lb.)

6 push-ups

9 air squats

 

6. 4 rounds for time of:

20 squats

20 push-ups

20 box jumps (24/20 inches)

20 sit-ups

 

7. Reebok CrossFit Games Open Event 11.2

AMRAP in 15 minutes of:

9 deadlifts (155/100 lb.)

12 hand-release push-ups

15 box jumps (24/20 inches)

 

8. 10-9-8-7-6-5-4-3-2-1 rep rounds of:

Kettlebell or dumbbell swings (53/35 lb.)

Push-ups

Box jumps (24/20 inches)

 

9. 1 minute to do 20 squats

1 minute row for calories

1 minute to do 15 push-ups

1 minute row for calories

1 minute to do 15 burpees

1 minute row for calories

The score is number of calories. Rest is the time from the

finish of the work to the start of the row. Set the rower

up on intervals with 1 minute of work and 1 minute

of rest.

 

10. 500-meter row

20 power cleans

200 double-unders

500-meter row

Partition the power cleans and double-unders any way

you like or do them straight through.

 

11. 21-, 15-, and 9- rep rounds of:

SSquat cleans (135/95 lb.)

Bar dips

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