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
Written by:
Just Paleo