Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy
On a 2 Minute Clock:
200 meter Run
Complete max reps Strict Pull-ups in remaining time
*Rest 2 minutes
On a 2 Minute Clock:
250 meter Row
Complete max reps Hang Power Cleans (115/80) in remaining time
*Rest 2 minutes
REPEAT!
Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (ALL OUT effort!)
1 minute Easy
Complete 3 Rounds for Time:
800 meter Run
15 Overhead Squats (75/55)
15 Sumo Deadlift High Pulls (75/55)
“Paul Pena”
Complete 7 Rounds for Time:
100 meter Sprint
19 Kb Swings (70/50)
10 Burpee Box Jumps (24/20)
*Rest 3 minutes
Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
Open 15.3
14 Minute AMRAP:
7 Muscle-ups
50 Wall Ball Shots (20/14)
100 Double Unders
(See games.crossfit.com for full rules & details.)
Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy
Stronglifts 5×5 Powerlifting Session:
Back Squat
5×5 @ 60-65% of 1RM
Bench Press
5×5 @ 60-65% of 1RM
Bent-Over Row
5×5 @ 60-65% of 1RM
Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy
Tabata Mash-up:
Hang Power Snatch (95/65)
Toes to Bar
*Rest 3 minutes
Tabata Mash-up
Calorie Row
Push-ups
Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (ALL OUT effort!)
1 minute Easy
Complete 5 Rounds for Time:
10 Power Clean (95/65)
10 Push Press (95/65)
30 Double Unders
Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy
15 Minute AMRAP:
100 meter Sprint
5-4-3-2-1
Pull-ups
Ring Dips
Jumping Squats
“Running Fran”
Complete for Time:
400 meter Run
21 Db Thrusters (40/30)
21 Pull-ups
800 meter Run
15 Db Thrusters
1600 meter Run
15 Pull-ups
9 Db Thrusters
9 Pull-ups
400 meter Run
Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy
Open 16.2
4 Min AMRAP + bonus time:
25 Toes To Bar
50 Double Unders
15 Squat Cleans*
*Time extends 4 minutes each time a round is completed. Reps decrease. Load increases.
(See games.crossfit.com for full rules and details.)