WOD
30 Wallball
20 KBS (24/16kg)
3 rounds for time

1. Bar roll
2. Turkish Sit-ups
3. Sideways ball throw
4. Wheelbarrow
5. Wideways ball throw
6. Plank

45sec work + 15sec change

Legless CrossFit Games 2013 workout

27 thrusters

4 ropes

21 thrusters

3 ropes

15 thrusters

2 ropes

9 thrusters

1 rope

Eazy WOD

substitute rope with rope declines

Thrusters with a stick

WOD 2007 CrossFit Games First WOD ever (katso kuva CrossFit Games 2013 WODit)
row 1000m
5 rounds
25 pullups
7 pushjerks (50kg/30kg)
time cap 25min

For quality: 15-12-9 reps of

weighted box step-up (50cm box, barbell in front rack)
good morning
supine ring row

WOD
2 rounds, for max reps
1 minute thrusters (40% of 1RM)
Rest 1 minute
1 minute pull-ups
Rest 1 minute
1 minute row (calories)
Rest 1 minute
1 minute burpees

kipping hspu progression

21-15-9
clean 60kg/40kg
bar over burpee

1) Sumo Deadlift against band 9 x 3 @50%, every 60s.
– Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 5 (light!). Rest 60s.
– These are intended to be done light/fast/maximal height on each rep.

5 rounds
5 deadlifts 145kg/105kg
10+10 kb OHS 20kg/12kg