Running

Tags:

3rds For Time (Partner)

  • 400m Run
  • 500m Row
  • 3:00 minutes of rest between rounds

A round is complete when each partner completes both events.

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

  • 5 burpee pull-ups
  • 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

  • Establish 1-rep-max thruster (from the floor)

For Time: 30,20,10,10,20,30 reps of

  • Air Runner Cals
  • Kettlebell Swings

If there are four people, do as a waterfall partner workout

30min AMRAP

  • 300m Run
  • 100m Farmer Carry (53s/35s KB)

3 rounds for Time

  • 30 Squat Cleans (95/65)
  • 30 Pull-Ups
  • 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

30min AMRAP

  • 400m Run
  • 29 Back Squats (135/85)
  • 20 push-ups

A version of Manion hero WOD

5 rounds For Time (25 min cap)

  • 400m Run or 1200m C2 Bike
  • 15 Thrusters at 65/50)
  • 10 Pull-ups

10min AMRAP

  • 20 Single Under Jump Ropes + 20 per round
  • 5 Deadlifts (185/125)
  • 3 Cleans
  • 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

  • 250m Run (3 laps around the basketball court or 5 down and backs)
  • 5 toes to bar
  • 10 push-ups
  • 15 Air squats

For Time (25min cap)

  • Run 800m or C2 Bike 2400m
  • 15 Clean and Jerks (155/105lbs)
  • Run 400m or c2 Bike 1200m
  • 15 Clean and Jerks
  • Run 800m or C2 Bike 2400m

12 min Alt EMOM

  • 5 Dips
  • 5 Strict Pull Ups
  • 1 Wall Walk

For Time (15min Cap)

  • 3 Burpees over Med-Ball
  • 5 Med-Ball to Shoulder
  • 8 Med-Ball GHD Sit-up
  • 1 + 1 per round of 25m Shuttle Run (half court and back)