Daily WODs 🏋️‍♂️ CrossFit

As many rounds and reps as possible in 14 minutes of: 7 hang power cleans 7 front squats W: 145 lb M: 205 lb

Complete as many rounds and reps as possible in 12 minutes of: 200/250-meter row 25-foot handstand walk 10 dumbbell box step-overs 25-foot handstand walk W: 20-lb dumbbells and a 20-inch box M: 35-lb dumbbells and a 24-inch box

5 rounds for time of: 15 GHD back extensions 25 AbMat sit-ups 50 double-unders

For time: 30 toes-to-bars 20 lateral burpees over the dumbbell 10 alternating dumbbell snatches 24 toes-to-bars 16 lateral burpees over the dumbbell 8 alternating dumbbell snatches 18 toes-to-bars 12 lateral burpees over the dumbbell 6 alternating dumbbell snatches W: 50-lb dumbbell M: 75-lb dumbbell

4 rounds for time of: 50 air squats 15 shoulder-to-overheads W: 105-lb barbell M 155-lb barbell

On a 5-minute clock, complete: 200-meter run Then, 2 rounds of: 3 bar muscle-ups 6 deadlifts 9 box jumps Rest with the remaining time in the interval. On a 7-minute clock, complete: 400-meter run Then, 3 rounds of: 3 bar muscle-ups 6 deadlifts 9 box jumps Rest with the remaining time in the interval. On a 9-minute clock, complete: 800-meter run Then, 4 rounds of: 3 bar muscle-ups 6 deadlifts 9 box jumps Rest with the remaining time in the interval. W: 155-lb barbell and a 24-inch box M: 225-lb barbell and a 30-inch box

Complete as many rounds and reps as possible in 10 minutes of: 25-foot dumbbell front-rack walking lunge 1 rope climb to 15 feet 25 double-unders W: 35-lb dumbbells M: 50-lb dumbbells

21-18-15-12-9-6-3 reps for time of: Bench presses Calories on the Echo bike W: 125-lb barbell M: 185-lb barbell

Fight Gone Bad 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing calories Rest 1 minute W: 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box M: 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

For time: 20 dumbbell box step-overs 40 GHD sit-ups 60-calorie Echo bike 40 GHD sit-ups 20 dumbbell box step-overs W: 35-lb dumbbells and a 20-inch box M: 50-lb dumbbells and a 24-inch box

10-8-6-4-2 reps for time of: Cleans Chest-to-wall strict handstand push-ups W: 155-lb barbell M: 225-lb barbell

3 rounds for time of: 12 dumbbell squat cleans 24 toes-to-bars 400-meter run W: 35-lb dumbbells M: 50-lb dumbbells

9 rounds for time of: 3 strict muscle-ups 3 kettlebell snatches, right arm 3 kettlebell snatches, left arm W: 35-lb kettlebell M: 53-lb kettlebell

3 rounds for time of: 40 burpees 200 double-unders

3 rounds for time of: 7 wall walks 14 front squats 21 kettlebell swings W: 115-lb barbell, 53-lb kettlebell M: 165-lb barbell, 70-lb kettlebell

Complete as many rounds and reps as possible in 20 minutes of: 15 chest-to-bar pull-ups 50-foot dumbbell overhead walk 30 AbMat sit-ups 100-foot dumbbell front-rack carry 45 box step-ups 150-foot dumbbell farmers carry W: 35-lb dumbbells, 20-inch box M: 50-lb dumbbells, 24-inch box

"You Got Mossed" On the 5:00 x 5 Rounds: 15 Power Snatches (75/55) 200 Meter Run 15 Lateral Barbell Burpees

"DG" [HERO] AMRAP 10: 8 Toes to Bar 8 Dumbbell Thrusters 12 Dumbbell Walking Lunges Dumbbells: (35/25)'s

"Hands Up" 5 Rounds For Time: 10-20-30-40-50 Calorie Echo Bike 5 Power Cleans (155/105) 50 Meter Double Dumbbell Front Rack Carry (50/35)'s Women's Calories: 8-16-24-32-40 Time Cap: 25 Minutes

"Taboo" TABATA [8 x :20 Work + :10 Rest] A) Dumbbell Bench Press (50/35)'s B) Row Calories C) Wallballs (20/14) D) Row Calories * Complete 8 Rounds @ Station Before Advancing