CrossFit

CROSSFIT….
As this popular fitness craze sweeps the globe, we look at who created it and the thousand WOD workouts.
Founded by Greg Glassman and Lauren Jenai in the year 2000 and Trade marked Crossfit Inc. This fitness phenomin
Originally started in Santa Cruz, California USA
Crossfit is a branded fitness regime. It’s Motto “Forging Elite Fitness” As it helps transform normal people into
better versions of their former selves….
Here are some WOD ‘s….. WOD… x 5 rounds
200 metre Run
IVAN THE TERRIBLE SSSSMOKEN 8 Wall Balls
For time… 5 Rounds 8 Burpees
90 seconds Jump rope 6 Thrusters 200 metre Run
50 Lunges 15 Kettle Bell swings DEADMAN WALKING
50 Push-ups 10 Front Squats 5 rounds for time
50 Sit-ups 15 Overhead Bar Squats 250 metre Row
90 seconds Jump rope 20 Wall Ball 20 sit-ups
40 Lunges 20 push-ups
40 Push-ups 20 walking lunges
40 Sit-ups
90 seconds Jump rope SWEET ANGELS 2 BLACK JACK
30 Lunges 17 minutes AMRAP for time
30 Push-ups 50 Kettle bell swings 21 Thrusters
30 Sit-ups 40 Goblet squats 21 Burpees
90 seconds Jump rope 30 Deadlifts 21 Front Squats
20 Lunges 20 Over bar Burpees 21 Overhead Bar Press
20 Push-ups 10 Power Cleans 21 Sit-ups
20 Sit-ups UNBROKEN CROSSFIT Home WOD
90 seconds Jump rope 21-18-15-12-9-6-3 20 Squats
10 Lunges Kettle bell Swings 15 Sit-ups
10 Push-ups Ab Mat Sit-ups 10 Push-ups
10 Sit-ups 5 Burpees
WOD WOD… for time WOD… 6 rounds for time
1mile run 15 Burpees 7 Thrusters
20 Squat Jumps 50 Double unders 10 Burpees
½ Mile run 15 Burpees 200 metre Run
20 Squat Jumps 50 Air Squats WOD…. 6 rounds for time
400 metre Run 15 burpees 6 Sumo Deadlift High Pull
20 Squat Jumps 50 Sit-ups 6 Burpees
15 burpees 6 Front Squats
WOD 6 Russian Kettle bell swings
15 Burpees 6 Hang Power Snatch
15 Push-ups Crossfit WOD… 7 rounds Crossfit… for time
15 High Knees 7 Handstand Push-ups 1000 metre Row
15 V ups 7 KB Thrusters 50 KB Swings
15 Mountain Climbers 7 Knees to elbows 40 Push-ups
15 Lunges 7 KB Deadlifts 30 KB Snatches
80 second ab plank 7 American KB Swings 20 Pull-ups
400 metre Run
WOD…Home
25 Squats 5 Push-ups
20 Squats 10 Push-ups
15 Squats 15 Push-ups
10 Squats 20 Push-ups
5 Squats 25 Push-ups

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