Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups

WOD 618

étudiant:
Perform 40 repetitions each of: dips, jumping jacks, air squats, sit ups, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

avancée
Perform 60 repetitions each of: dips, jumping jacks, air squats, sit ups and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

traceur
Perform 75 repetitions each of: dips, knees to elbows (video file from Crossfit HQ), push ups, air squats, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

Warm Up: run 1/4 mile or bike 1 miles or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups

WOD 617
Three rounds for time of:

étudiant:
50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
50m ground kongs; 50 air squats; 50 jumping pull ups

traceur
50m ground kongs; 50 air squats; 25 pull ups

Cool Down
Handstand hold against a wall till failure x 3

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of 25m quadrupedal movement, 10 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.

WOD 617
Borrowed a WOD from CrossFit Endurance. If you have any aspirations to be a bad ass endurance athlete, I highly suggest you check out their programming.

Choose one of the following: run, swim, bike or row (C2)

étudiant:
5×1 minute intervals, Rest 30sec between intervals.*

avancee
8×1 minute intervals, Rest 30sec between intervals.

traceur:
12×1 minute intervals, Rest 30sec between intervals.

*Hold maximal distance possible on each interval.

Post distance of each interval to comments.

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of 25m quadrupedal movement, 10 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.

WOD 616

étudiant:
15-11-9 repetitions for time of:

20 inch box jumps
jumping pull ups
sit ups
push ups

avancee
21-15-9 repetitions for time of:

24 inch box jumps
pull ups
sit ups
push ups

traceur:
21-15-9 repetitions for time of:

30 inch box jumps
pull ups
sit ups
handstand push ups

Post time to comments

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 615

Skill work: Max effort broad jump.

Start doing precision jumps at 4 feet distance. Concentrate on your form and landings.

Perform five 4 foot jumps
Perform five 5 foot jumps
Perform five 6 foot jumps

Continue performing five repetitions of the precision jump up until you reach your max jump distance. Once you have reached a max effort precision, perform 10 max effort broad jumps. **NOTE** a max effort precision involves actually landing the jump. If you are tipping over or falling backwards your technique is wrong. Concentrate on taking the jump UP not straight.

Cool Down
100m quadrupedal movement for time.

Post distance of max effort precision & time of cool down to comments.