Category Archives: WOD

W

Longhorn CrossFit – CrossFit

WG: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Overhead Squats 95/65

1-2-3-4-5-6-7-8-9-10

Burpees
Redliners 75/55, RX+ 135/95

5 minutes break

W: Push Jerk (10 minute EMOM 2 REPS)

DB

Longhorn CrossFit – CrossFit

WG: Metcon (AMRAP – Reps)

10 min AMRAP

10 DB Push Jerk 50/35 (each side)

50 Anchored Butterfly

10 T2B
Redliners 35/25

5 Minute rest before emom

Deadlift Clean Complex (3/2)

10 Minute EMOM

3 Deadlifts 95/65

2 Cleans 95/65

MU Sandwich

Longhorn CrossFit – CrossFit

MGW: Metcon (Time)

For time:

Buy In: 1,000-meter row

10 Muscle-ups

50 Thrusters 75/55

10 Muscle-ups

W: Squat Snatch ( 1)

14 minute EMOM

Squat Snatch

2 Reps on Minutes 1-4

1 Rep on minutes 5-14


1’s, 2’s and 3’s

Longhorn CrossFit – CrossFit

GW: Metcon (AMRAP – Rounds and Reps)

12 Minutes of

1,1,1 then 2,2,2, then 3,3,3…

HSPU

Overhead Squat 115/75

Med Ball Clean 20/14
Redliners Stinkbug, 85/55, 14/10,

W: Sumo Deadlift (5 reps)

10 Minute EMOM

5 Sumo Deadlifts 115/75

Bear Boxes

Longhorn CrossFit – CrossFit

G: Metcon (Time)

21-18-15-12-9-6-3

Box Jump 24/20

Bear Crawl Drag 50/35
Redliners 20/16, 35/20

Rx + 30/24, 70/50

W: Hang Snatch Overhead Squat Complex (3 Reps per minute)

10 Minute EMOM

2 Hang Snatch 95/65

1 Overhead Squat 95/65

Cardio

Longhorn CrossFit – CrossFit

MWG: Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

400m Run

12 Hang Clean 95/65

6 Burpee Over Bar
Redliners 75/55

4 Minute break before EMOM

W: Push Jerk (2 Reps per minute)

10 Minute EMOM