Crossfit Quantic

WOD 210622

22 Giugno 2021

For Time:
12-9-6:
Devil Presses (22,5/15)
50 Double Unders

200 Meter Dumbbell Farmers Carry (22,5/15)

12-9-6:
Devil Presses (22,5/15)
50 Double Unders

200 Meter Dumbbell Farmers Carry (22,5/15)

12-9-6:
Devil Presses (22,5/15)
50 Double Unders

WOD 210621

21 Giugno 2021

For Time:
20 Front Squats (52/35)
20 Lateral Barbell Burpees
20 Push Presses (52/35)
20 Lateral Barbell Burpees
20 Thrusters (52/35)

WOD 210619

19 Giugno 2021

AMRAP 10:
1 Mile Run
Max Clean and Jerks (60/40)

[Rest 3 Minutes]

AMRAP 7:
800 Meter Run
Max Power Snatches (50/35)

[Rest 3 Minutes]

AMRAP 4:
400 Meter Run
Max Thrusters (40/30)

WOD 210618

18 Giugno 2021

PARTNER WOD
For Time:
27 Synchro Deadlifts, 27 Synchro Toes to Bar, 45 Calorie Row
21 Synchro Deadlifts, 21 Synchro Toes to Bar, 45 Calorie Row
15 Synchro Deadlifts, 15 Synchro Toes to Bar 45 Calorie Row
9 Synchro Deadlifts, 9 Synchro Toes to Bar, 45 Calorie Row
(Share the calories however necessary)
Loading: 60/40

WOD 210617

17 Giugno 2021

AMRAP 12:
2 Burpee Box Jumps
7 Meters Handstand Walk / 2 Wall Walks
4 Burpee Box Jumps
7 Meters Handstand Walk / 2 Wall Walks

Adding 2 Burpee Box Jumps to every round

WOD 210616

16 Giugno 2021

For Time:
50 Wall Ball Shots
800 Meter Run
50 Dumbbell Snatches (22,5/15)
800 Meter Run
50 Dumbbell Snatches (22,5/15)
800 Meter Run
50 Wall Ball Shots

WOD 210615

15 Giugno 2021

AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (40/30)
Time Remaining: Max Cal

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (60/40)
Time Remaining: Max Cal

[Rest 5 Minutes]

AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (85/60)
Time Remaining: Max Cal

WOD 210614

14 Giugno 2021

AMRAP 18:
100 Double Unders
75 Air Squats
50 Push Ups
25 Pull Ups

WOD 210612

12 Giugno 2021

PARTNER WORKOUT
AMRAP 25:
30/24 Calorie Row
30 Push Jerks
30 Chest to Bar Pull-ups
30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. 

WOD 210611

11 Giugno 2021

E2MOM x 5: COMPLEX
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

3 Rounds For Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 50/35

WOD 210610

10 Giugno 2021

For Time:
10 Muscle-Ups, 50 Sit-Ups, 25 HSPU
8 Muscle-Ups, 40 Sit-Ups, 20 HSPU
6 Muscle-Ups, 30 Sit-Ups, 15 HSPU
4 Muscle-Ups, 20 Sit-Ups, 10 HSPU

WOD 210609

09 Giugno 2021

AMRAP 18:
Buy-In: 120 Wall Balls

Max Rounds With Time Remaining:
2 Power Snatches (60/40)
4 Overhead Squats (60/40)
8 Box Jump Overs

WOD 210608

08 Giugno 2021

On the 5:00 x 5 Rounds:
60 Double Unders
400m Run
12 Toes-to-Bar

WOD 210607

07 Giugno 2021

For Time:
3 Rounds:
15 Power Cleans (50/35)
12 Thrusters (50/35)
9 Bar-Facing Burpees

Directly Into...

3 Rounds:
15 Power Cleans (40/30)
12 Thrusters (40/30)
9 Bar-Facing Burpees

WOD 210605

05 Giugno 2021

AMRAP 20:
200m Run
7 Deadlifts (100/70)
30 Air Squats

WOD 210604

04 Giugno 2021

For Time:
2 Rounds
90/70 Calorie Row
70 Wall Ball 
50 Power Snatches (35/25)
30 Burpee Box Jumps

WOD 210603

03 Giugno 2021

"HEAVY DAY - BACK SQUATS"
For Load:
10 Set x 3 Reps

WOD 210602

02 Giugno 2021

MURPH PREP

On the 3:00 x 10 Rounds:
200m Run
1 Round "Cindy"

*if you have a vest, wear it (9/6)

WOD 210601

01 Giugno 2021

EMOM x 10
1 Clean & Jerk

[Rest 10:00-13:00]

@ 13:00
For Time:
50 Clean and Jerks (60/40)
Every minute: 20 Double Unders

WOD 210531

31 Maggio 2021

AMRAP 12:00
3 Muscle-Up
6 Front Rack Lunges (60/40)
12 MB Overhead Sit-Ups

WOD 210529

29 Maggio 2021

5 Rounds For Reps:
1 Minute Wallballs 
1 Minute Dumbbell Power Snatches (22,5/15)
1 Minute Row
1 Minute Rest

WOD 210528

28 Maggio 2021

3 Rounds For Time:
36 Burpees
24 Toes to Bar
12 Jerks (85/60)

WOD 210527

27 Maggio 2021

AMRAP 14:00
2, 4, 6, 8, 10....
Box Jump Over 
DB Plank Rows (22,5/15)
*Run 200 after every round

WOD 210526

26 Maggio 2021

On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (50/35)

WOD 210525

25 Maggio 2021

AMRAP 15:
10 Deadlifts (100/70)
10 Double Dumbbell Push Presses (22,5/15)
30 Air Squat

WOD 210524

24 Maggio 2021

For Time:

21-15-9
Power Snatches (43/29)
Chest to Bar Pull-ups

Directly Into...

21-15-9:
Overhead Squats (43/29)
Barbell Facing Burpees

WOD 202025

25 Ottobre 2020

For Time:
15 Burpee Dumbbell Deadlifts (22,5/15)
1,500 Meter Assault Bike
12 Burpee Dumbbell Deadlifts (22,5/15)
1,200 Meter Assault Bike
9 Burpee Dumbbell Deadlifts (22,5/15)
900 Meter Assault Bike
6 Burpee Dumbbell Deadlifts (22,5/15)
600 Meter Assault Bike
3 Burpee Dumbbell Deadlifts (22,5/15)
300 Meter Assault Bike

WOD 201024

24 Ottobre 2020

3 Rounds For Time:
600 Meter Run
6 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans (60/40)
6 Push-ups
9 Air Squats

WOD 201023

23 Ottobre 2020

Heavy Set of 3: Push Press

AMRAP 12:
3 Push Presses (50/35)
3 Toes to Bar
3 Burpees Box Jump
6 Push Presses (50/35)
6 Toes to Bar
6 Burpees Box Jump
...
[Add 3 Reps Every Round]

WOD 201022

22 Ottobre 2020

For Time:
800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

3 Rounds:
50 Double Unders
25 AbMat Sit-ups
15 Push-ups

800 Meter Run

WOD 201021

21 Ottobre 2020

Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

For Time:
30 Sumo Deadlift High Pulls (50/35)
20 Squat Snatches (50/35)
30 Sumo Deadlift High Pulls (50/35)

WOD 201020

20 Ottobre 2020

AMRAP 16:
Buy-In: 100 Wallballs

Max Rounds in Time Remaining:
15 Box Jump Overs
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (22,5/15)

WOD 201019

19 Ottobre 2020

On the 1:30 x 6 Sets:
3 Thrusters

7 Rounds For Time:
200 Meter Run
7 Thrusters (43/29)
7 Burpees

WOD 201018

18 Ottobre 2020

For Time:
3,000 Meter Assault Bike
30 Single Dumbbell Box Step-ups (22,5/15)
30 Power Cleans (60/40)

WOD 201017

17 Ottobre 2020

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats (32/24)
12 Power Snatches (35/25)
9/7 Calorie Row

WOD 201016

16 Ottobre 2020

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups

WOD 201015

15 Ottobre 2020

AMRAP 15:
12 Box Jump Overs
9 Deadlifts (125/85)
12 Box Jump Overs
9 Strict Handstand Push-ups

WOD 201014

14 Ottobre 2020

On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter One Dumbbell Run
20 Double Dumbbell Squats (22,5/15)

WOD 201013

13 Ottobre 2020

4 Rounds For Time:
24 Burpees
16 Toes to Bar
8 Push Jerks (75/50)

WOD 201012

12 Ottobre 2020

On the 1:30 x 6 Sets:
3 Power Cleans

AMRAP 15:
15 Power Cleans (45/30)
30 Double Unders
15 Wallballs (9/6)
30 Double Unders

WOD 201011

11 Ottobre 2020

For Time:
50/35 Calorie Assault Bike

3 Rounds:
15 Kettlebell Swings (24/16)
9 Burpees

50/35 Calorie Assault Bike

3 Rounds:
15 Kettlebell Swings (24/16)
9 Burpees

50/35 Calorie Assault Bike

WOD 201010

10 Ottobre 2020

For Time:
21 Front Squats, 200 Meter Run
21 Pull-ups, 200 Meter Run
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell: 50/35

WOD 201009

09 Ottobre 2020

3 Rounds For Time:
21 Handstand Push-ups
12 Deadlifts (Bodyweight)
21 Box Jumps

WOD 201008

08 Ottobre 2020

AMRAP 20:
100 Double Unders
3 Rope Climbs
15 Hand Release Push-ups
30 AbMat Sit-ups