CrossFit Nashville WODs

Shawn Lees Farewell Wod

Fri, 02 Jun 2023 00:00:00 UTC

Talk Star Wars during the warmup then do:

For time:
50/40 x cal row
40 x hang DB snatch (50/35)
30 x pull up
40/32 x cal row
30 x hang db snatch
20 x chest to bar
30/24 x cal row
20 x hang db snatch
10 x bar muscle up
20/16 x cal row
10 x hang db snatch
5 x ring muscle up
*16 minute cap*

Thu, 01 Jun 2023 00:00:00 UTC

1 June wod:
20 minute amrap
10 x wall facing hspu
10 x box jump over (30/24)
10 x deadlift (225/155)
30 x crossover

CT

Wed, 31 May 2023 00:00:00 UTC

31 May wod:
5 rounds:
8 x wall walk
250' shuttle sprint (25' increment)
12 minute cap

Tuesday after murph

Tue, 30 May 2023 00:00:00 UTC

30 May wod:
for time:
10-9-8-7-6-5-4-4-2-1
clean and jerk (135/95)
bar facing burpee
*10 minute cap*

Clam gram

Fri, 26 May 2023 00:00:00 UTC

26 May wod:
10 minute amrap:
1 x clean (225/155)
2 x bar muscle up
25' handstand walk

Bananas

Thu, 25 May 2023 00:00:00 UTC

25 May wod:
5 rounds:
15/12 x cal row
10 x box jump over (24/20)
15 x wall ball (20/14) 10/9'
15/12 x cal echo bike
10 x box jump over (24/20)
15 x wall ball (20/14) 10/9'
*22 minute cap*

Britt Hynes bday wod

Wed, 24 May 2023 00:00:00 UTC

Britt Hynes bday wod:
"Diane"
21-15-9
deadlift (225/155)
handstand push ups
*9 min cap*

Lily G bday wod

Tue, 23 May 2023 00:00:00 UTC

Lilys bday wod:
14 min emom
20 x cross over
10 x shoulder to overhead (2x50/35)
10 x V-up

Blue cadillac

Mon, 22 May 2023 00:00:00 UTC

22 May wod:
3 rounds:
400m run
15 x bar facing burpee
10 x snatch (135/95)
*16 min cap*

John young�s goodbye wod

Fri, 19 May 2023 00:00:00 UTC

19 May wod: goodbye John young
12 minute amrap:
10 x deadlift (275/185)
100' shuttle sprint (25' increment)
30 x cross overs [15 x crossover doubles]