Upper body crossfit wod

Upper body superset workout. An upper body superset workout using bodyweight and dumbbells along with a Spotify workout playlist.

7 minute AMRAP; 15 curls; 15 front raises; 15 overhead triceps extensions; 7 minute AMRAP; 15 tricep kickbacks, each; 15 dumbbell bent over row, each; 15 shoulder press, each; 7 minute AMRAP; 15 chest fly; 15 bench dips; 15 lateral raises; 1 minute rest between AMRAPs

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4 Rounds in 20 minutes; Minute 1:; 45 seconds Seated Strict Presses (20/14 lb); 15 seconds Rest; Minute 2:; 45 seconds Sit-Ups to Push Presses (20/14 lb); 15 seconds Rest; Minute 3:; 45 seconds Bent Over Rows (20/14 lb); 15 seconds Rest; Minute 4:; 45 seconds Push-Ups; 15 seconds Rest; Minute 5:; 45 seconds Mountain Climbers; 15 seconds Rest; Repeat 4 times

The "Volkswagen" benchmark WOD, a classic upper-body strength and gymnastics combo in CrossFit's popular 21-15-9 format, was created by John Welbourn of CrossFit Football (now Johnnie WOD). The oldest mention we've found of this workout, in the CrossFit Forum on June 1, 2009, credits CrossFit Football (CFFB) for having posted it as their workout of the day on that date. The CrossFit Football (CFFB) website is no longer live.

Last week "Bad Cindy" showed up in our ELEMENT program and got members talking. Intermediate athletes' scores ranged from 12-16 rounds. Like the classic CrossFit benchmark WOD, "Cindy," you know this one will hurt if you push it. Unlike "Cindy," there's no rest for the upper body...shoulders get taxed! Give it a shot and let us know how it goes for you.

2 Rounds for Reps in 40 minutes; Tabata Curls (2x5/2.5 lb); Tabata Strict Presses (2x5/2.5 lb); Tabata Bent Over Rows (2x5/2.5 lb); Tabata Side Lateral Raises (2x5/2.5 lb); Tabata Front Lateral Raises (2x5/2.5 lb); During rest, hold the weight in a static position.

Discover the ultimate guide to CrossFit workouts, nutrition, and success tips for achieving peak fitness on our blog today!

The most popular #partnerworkout on WODwell last month. “You Go I Go” is one of the challenge workouts posted by Assault Fitness @assaultfitness on November 14, 2019 for their Assault WOD series.

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for time:; 100 mountain climbers; 80 squats; 60 sit ups; 40 tricep dips; 20 burpees; 40 push ups; 60 alternating v-ups; 80 lunges; 100 mountain climbers

This athletic conditioning workout starts with a strength portion and finishes with high-intensity interval training. You’ll need about 30-45 minutes to complete it.

The "Murph" Hero WOD - on of the most famous and challenging CrossFit WODs! You better be prepared to attack it! Avoid the top 3 rookie mistakes! #memorialday #herowod #murphwod #crossfit