WOD 02232016

CrossFit Urban Jungle – CrossFit

Intensity over volume! Everything on the mat after each piece!

View Public Whiteboard

CFUJ Training Itinerary



*rest 10 minutes


CFUJ Competitors

Session One


Session 2


*rest 15 minutes


*rest 10 minutes




1: Metcon (9 Rounds for distance)


9 rounds of:

2:15 of Running

:30 seconds of Walking

Goal is to complete the exact same distance on each 2 minute interval.

2: Metcon (Time)

5 RFT:

5-4-3-2-1 Legless Rope Climbs

15-12-9-6-3 Thrusters, 135/95

2a: Metcon (AMRAP – Reps)


Odd: 10 TTB

Even: 10 Thrusters, 95/65
each round completed within the minute is considered 10 reps

3: Metcon (Time)

3 RFT:

Row 500m

12 Burpees

21 Box Jumps, 24/20

4a: Bench Press (3-3-3-3-3-3-3-3)

4b: Bent Over Row (10-10-10)

4c: Barbell Walking Lunge (10-10)

Categories WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close