Category: CrossFit The Woodlands

For time:

Pull ups x 40

Box jump x 40

Sprinter push up x 40

Fwd. walking lunge x 40

Burpee x 40

Rev. walking lunge x 40

Wall ball x 40

Row x 40 calories

5 rounds of:

Row x 500m

Push up x 20

Run x 400m

K.B. snatch x 8 each arm

Jump rope x 200

Squat 4 x 12

5 rounds for time of:

Run x 200m

Burpee x 10

K.B. swing x 20

***REMINDER***

Starting December 1st, the 7p.m. classes will no longer be available. 

6 rounds for time of:

Rev. jump rope x 50

Alt. pistols x 10

Dive bomber push ups x 10

Squat 4 x 12

For time:

Plyo push up x 25 then do 4 rounds of:

Walking lunges x 20

Run x 200m

Pull ups x 10

3 rounds of:

D.B. mutant makers x 10

B.B. russian twist x 20

Back ext. x 20

Mountain climbers x 100

Dips x 12

Farmers walk x 300ft.

4 rounds of:

Run x 400m

Pull up x 15

Push up x 25

Bench press 3 x 5

5 rounds for time of:

45 seconds work/ 15 seconds rest

Row

Thrusters

Deadlift

As many rounds in 20 min. of:

Plate swings x 10

Sprinter sit ups x 20

Burpee/box jump x 5

4 rounds for time of:

Pull ups x 15

Alt. K.B. swing x 20

Double unders x 50

            or

Jump rope x 150

D.L. 3 x 5

4 rounds of:

Row x 500m

O.H. lunge x 20

K.B. thruster x 15

For time:

Squat clean x 50

10 rounds for time of:

S.D.L.H.P. x 12

Push up x 12

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each for time

Ball slam

Thruster

Box jump