While searching for the appropriate WOD for Valentine’s Day I came across Crossfit OneWorld’s Challenge and decided to turn this into today’s labor of love… It is a great way to celebrate 32 Crossfit movements I love (and some of those that I’m warming up to). Happy Valentine’s Day to All!
WOD “32 Valentines”
Count full sets only. Maximum 2 attempts per set. Must complete each set in 1 minute or less. Scaled movements are not allowed and do not count in this WOD. 30 second maximum break for setup if needed.
- 5 reps- front squat (155/105)
- 5 reps- overhead squat (95/65)
- 5 reps deadlift (225/155)
- 5 reps- kettle bell swing (32kg/20kg)
- 3 reps- thruster (135/95)
- 15 reps- wall ball (20/14)
- 5 reps- squat clean (135/95)
- 5 reps- jerk (135/95)
- 3 reps- squat snatch (135/95)
- 3 reps (each arm) – one arm dumbbell snatch (50/35)
- 5 reps- Dumbbell hang squat clean (50/25)
- 5 reps- press (95/65)
- 5 reps- push press (135/95)
- 5 reps- sumo deadlift high pull (95/65)
- 15 reps- ball slam (20/12)
- 5 reps- bench press (BW/66% of BW)
- 10 reps- kipping pull-ups
- 5 reps- strict pull-ups
- 1 ascent- rope climb 15’
- 3 reps – L pull-up
- 3 reps- muscle-ups unbroken
- 25 reps- push-up
- 5 reps- slapping push-ups
- 10 reps- bar dips
- 5 reps- ring dips
- 5 reps- handstand push-ups
- 10 reps- burpee
- 10 reps- GHD sit-up
- 10 reps- kipping knees to elbows on rings
- 10 reps- rebounding box jumps 20”
- 3 reps (each leg)- one leg squat
- 10 reps- double unders
SCORE: 30 (did not complete: snatch and handstand pushup)
