WOD

5 Rounds for time of:
5 Cleans 155lbs/115lbs
15 Toes to Bar
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WOD

Complete as many rounds as possible in 15 minutes of:
25 Push ups
25 Sit ups
25 Squats
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Rest Day

Rest Day

WOD

Before you start complete.
200 m of Bear Crawl
100m Burpee broad jump
50m Duck walk

5 Rounds for Time of:
20 Wall Balls
15 Toes to Bar
10 Burpees
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WOD

Complete as many rounds as possible in 15 min of:
2 Cleans and Jerks 135lbs/95lbs
2 Pull ups
2 shuttles 100m
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Compare to: 160815

WOD

As Many Rounds as possible in 20 minutes of:
50 Double Unders
Run 100m
25 Burpees
Row 500m
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WOD

Front Squat
2-2-2-2-2-2
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Compare to: 120723

WOD

7 Rounds for time of:
15 Pull ups
15 Goblet squat 1.5 pood
Compare to: 150121

Rest Day

Rest Day

WOD

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes
Post time for each round to comments.
 

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Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.

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WOD

Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
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Compare to: 160531

WOD

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

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WOD

Complete as many rounds as possible in 16 minutes of:
12 Dumbbell power snatch 45lbs/30lbs
50m Farmers carry 24/16k
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Normal Hours, let's get back to work

WOD

Strength:
Overhead Squats
7x7x7x7x7 75% of 1 rm

4 Rounds for time of:
15 DB Thrusters 45/35lbs
10 Burpees
100m, 2 laps
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Rest Day

Rest Day

WOD

4 Rounds for time of:
5 Front squats, body weight
15 Toes to Bar
30 Push ups
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WOD

Strength Day
7-5-3-1
Hang Cleans
6-4-2-1
Cleans
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Compare to: 160707

WOD

AMRAP in 5 min of:
10 Goblet squats 24k/16k
10 Burpees
1 min. break
AMRAP in 5 min of:
5 Power Cleans 145/95lbs
10 Pull ups
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Compare to: 160816

WOD

5 Rounds for time of:
10 reps of Power Snatch 95/65lbs
24 Push ups
50m Sand Bag run
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WOD

5 Rounds for time of:
10 reps of Power Snatch 95/65lbs
24 Push ups
200m Sand Bag run
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WOD

10 rounds for time of:
7 Hand Stand Push Ups
14 Pull ups
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20 min of:
20 Push press 95/65lbs
20  Box Jumps 24/20
20 Pull ups
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Core Work
10 Rounds of:
30 sec Right Elbow Plank
30 sec Left Elbow Plank

WOD

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to: 161003

WOD

Every Minute on the Minute for 20 minutes of:
On even minute complete,
7 Pull ups
15 push ups
On Odd minute complete,
15 situps
30 Double Unders
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Compare to: 161020

WOD

Complete as Many Rounds as Possible in 12 minutes of:
3 Power Snatch 115/75lbs.
6 Kettlebell swings 36k/24k
6 Toes to Bar
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WOD

5 rounds for time of:
20 L pull-ups
16 ring dips
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Rest Day