Mile run
2-min max sit-ups
Max pull-ups, 1 set
250m row
Max push-ups, 1 set
Max squat jumps
Compare results with previous efforts
Category: . P.E. Men
Freshmen v. Sophomores
WOD 1
15 minutes:
1 manmaker (40/20)
1 burpee box jump over
2 manmakers
2 burpee box jump overs
3
3
Etc…
WOD 2
20 minute AMRAP:
3 pull-ups
3 power clean and jerks (95/65)
9 air squats
WOD 3
21-15-9
Sumo deadlift high pull (95/65)
Lateral burpees over the bar
Rest 2 minutes then
1 mile run for time
Total time includes 2 minute rest
Both the couplet and mile are individually scored
As a class, for fun:
4K run, mixed with:
800m fireman carry
15/10 handstand push-ups, with partner help
15/10 partner back squat
50 push-ups
50 walking lunges
100 squats, together rep-for-rep
Endurance: Long intervals
WOD:
5 rep-RFT of:
50-40-30-20-10 Thruster, 45/35
5-4-3-2-1 Rope climb
Endurance: Short intervals
WOD:
AMRAP in 20 min:
Run, 400 m
20 GHD Sit-ups
10 Overhead Squats, 95/65 lbs
Endurance:
Four rounds, starting every two minutes: Sprint 200m
WOD: CrossFit Open 16.5:
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95/65
Bar-facing Burpees