WOD 4 – King Kettlebell
5 Rounds for Time
- 15 Kettlebell Swings (70/53 lb)
- 10 Lunges
- 15 calorie Assault Air Bike
- 10 Push-Ups
- 15 Sit-Ups
- 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb)
With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible (“For Time.”)
Score is the time on the clock when the last Sumo Deadlift High-Pull is completed.
Source: CrossFit IncWOD 5 – Alice
4 Rounds for Time (with a Partner)
- 300 metre Run (together)
- 30 Power Cleans (30 kg)
- 30 Burpees
- 30 calorie Air Bike
- 30 Air Squats
- 30 Alternating Lunges
- 30 calories Air Bike
- 30 Deadlifts (30 kg)
- 30 Ball Slams (9/6 kg)
- 30 calorie Air Bike
Buy-Out: 300 AbMat Sit-Ups
With a running clock, as fast as possible complete the prescribed work in the order written with a partner for 4 rounds. The prescribed weight for the Deadlifts is 30 kg for both men and women.
Score is the time on the clock when the 300 Sit-Ups are completed.
WOD 6 – JB7
7 Rounds for Time
- 7 calorie Assault Bike
- 7 Kettlebell Swings (32/24 kg)
- 7 Goblet Squats (32/24 kg)
- 7 Toes-to-Bars
- 7 Deadlifts (70/50 kg)
- 7 Hang Power Cleans (70/50 kg)
- 7 Bar Over Burpees
With a running clock, complete 7 rounds of the prescribed work in the order written as fast as possible (“For Time“).
Score is the time on the clock when the last round of the Bar Over Burpees is completed.
WOD 7 – Cardio Complex
For Time
Round 1:
- 1,000 metre Row
- 1 mile Assault Air Bike
- 200 Single-Unders
Round 2:
- 750 metre Row
- 0.8 mile Assault Air Bike
- 150 Single-Unders
Round 3:
- 500 metre Row
- 0.6 mile Assault Air Bike
- 100 Single-Unders
Round 4:
- 250 metre Row
- 0.4 mile Assault Air Bike
- 50 Single-Unders
WOD 8 – Brock
For Time
- 100 calorie Row
- 100 calorie Ski Erg
- 100 calorie Assault Air Bike
Every 2 minutes, perform:
- 7 Burpees
Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).
Image Sources
- assault-bike-workouts-davisadottir: Courtesy of CorssFit Inc.