WOD

4 Rounds for time of:
Run 400m
10 HSPU
10 Toes to Bar
Post time to comments:

Rest Day

Rest Day

WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
Post time to comments:

WOD

5 Rounds for time of:
200m Farmers carry 35lb dumb bells, scale as needed
25 Push ups (deficit, hands on dumb bells)
15 Push press
Post time to comments:

WOD

Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb. ball for both exercises.
Post reps completed to comments.

WOD

Strength: Back Squat work up to 1 Rep Max
then
Ghost
6 Rounds for time of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 min of rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

WOD

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.
Post rounds completed to comments.

Rest Day

Rest Day

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each rep.
Post loads to comments.
Compare to: 110913

WOD

Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.
Post rounds completed to comments.

WOD

5 Rounds for time of:
16 Dumb bell Snatch alt  55/35lbs
64 Double Unders
Post time to comments

WOD

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees
Post time to comments.

WOD

Complete as many rounds as possible in 15 minutes of:
8 Muscle ups
8 Power Cleans 135/95lbs
Run 40m shuttle

Rest Day

Rest Day

WOD

Complete 100 Pull ups for time with out leaving the bar
Each time you leave the bar, 10 Burpees and run 200m
Post time to comments:

WOD

Three Rounds for time of:
Run 200 m
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar
Great outdoor WOD
Post time to comments:

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

WOD

Strength
Power Clean
3-3-3-3
Fran
21-15-9
Thrusters 95/75lbs
Pull ups
Post loads and time to comments:
Compare to: 170525 (no post)

WOD

"Barbara"
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest precisely 3 min. between rounds
Post time of each round to comments:
Compare to: 150326

Rest Day

Rest Day

WOD

For Time:
Complete AMRAP in 20 min
12 Box Jumps 24"
24 reps of Kettle bell snatch  R/L 24k/16k
Sprint 50m (East side of the building)

WOD

For Time:
Row 1000m
then
3 Rounds for time of:
9 Overhead Squats 95/75lbs
18 Kettlebell swings 24k/16k
27 Push ups
Post time to comments:

WOD

5 Rounds for time of:
10 Pull ups
20 Flutter kicks
30 Double Unders
Post time to comments:

WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to120703

WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 135/95lbs
Box Jump
Pull ups
Post time to comments:

Rest Day

Rest Day