Rest Day

WOD

4 Rounds for time of:
20 Ring Dips
50 m Sled push
50 m Sled pull (hand over hand)
Post time to comments:

WOD

5 Rounds for time of:
12 Pull ups
16 DB snatch 30/45lbs
Post time to comments:

WOD

3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
Post time to comments:
Compare to: 180816

WOD

AMRAP in 15 minutes of:
15 cal Row
10 Burpees over Rower
10 Toes to Bar
Post time to comments:

WOD

Strength
Front Squats
4-4-4-4-4
Post time to comments

Rest Day

Rest Day

WOD

Every Minute on the Minute for 16 min of:
6 Strict push ups
6 Pull ups

WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

WOD

3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
Post time to comments:
Compare to:160830

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

WOD

Complete as many Rounds as possible in 12 min of:
12 Power Snatch
12 Box Jumps
12 Burpees over the bar
Post number of rounds to comments:

WOD

Fun with Cards
Hearts- Hand Release push ups
Diamonds- Sit ups
Spades- Mountain Climbers 4ct
Clubs- Burpees

Rest Day

Rest Day

WOD

Row 15 min or Run 15 min
Post distance completed.

WOD

Hang Clean, AHAP
5-5-3-2-1 reps
Post loads to comments:

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Balls
20 Kettle bell swings
20 Toes to Bar

WOD

4 Rounds for time of:
50m KB carry, 1 arm overhead, 1 arm farmer carry,switch at 25m
50m Bearcrawl w/ Sandbag
250m row
Post time to comments:

WO

Rest Day

Rest Day

WOD

AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps
Compare to: 150930

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to:150930

WOD

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Post time to comments:
Compare to:  110912

WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to: 161207

WOD

As  Many Rounds As Possible in 15 minutes of:
5 Cleans, 155lbs
10 HSPU's
Post number of Rounds to comments:
Compare to: 170915

Rest Day

Rest Day

WOD

Every 3 min for 15 min.
3 Cleans and 1 Clean and Jerk
Complete 3 cleans, dropping the bar, on rep 3,
clean and jerk
Work at 75% of 1RM.
Post loads to comments:

WOD

7 Rounds for time of:
7 Overhead Squats, 95/75
7 Burpees over bar
Post time to comments:

WOD

Back Squats
Using your 1RM from last week.
Complete 2x18 As Heavy as possible, no rest at the top.

Complete as many rounds as possible in 12 minutes of:
Row 250m
Snatch 20kb, 10/10 reps
15 rep box jump
Post load back squat and number of rounds completed.

WOD

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Scroll for scaling options.
Post time to comments.

WOD

Labor Day- Get out of the gym.
Post what you did to comments:

Rest Day

Rest Day

WOD

Bring Sally Up
Back squat 95lbs/75lbs, scale up if needed
Post number of reps completed to comments:
Compare to: 131202

WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

WOD

Complete for time
18-15-12-9 reps of:
Power Snatch 95/75lbs
Wall Balls 20/14lbs
Toes to Bar
Post time to comments:
Compare to:180530

WOD

2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats
Scroll for scaling options.
Post time to comments.

WOD

Strength
Back Squats
5-3-3-1-1
Compare to: 180326

Rest Day

Rest Day

WOD

For time:
Run to Ft Crook and Back
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run to ASB and Back
Post time to comments:

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:
Compare to:  160808

WOD

3 Rounds for time of:
20 steps 10R,10L  Walking lunge (overhead) w 40/20lb dumb bell
20 Box Jump 24/16"
Post time to comments:

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to: 180213

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:
Use your phone app to plot your course! Nike run or runtastic

WOD

Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
Post loads to comments:
Bear Complex demo

WOD

5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
Post time to comments:
Compare to: 140817

WOD

Overhead Squats
5-5-5-5-5
Deadlift
5-5-5-5-5
Post loads to comments:
Compare to: 180118

WOD

Complete AMRAP in 7 min of:
10 Ball Slams, 30lbs
Row 150m

2 min Rest

Complete AMRAP in 7 min of:
7 reps of Power Clean
7 reps of Burpees over Bar
Post number of rounds competed in each AMRAP

Rest Day

Rest Day

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:
Compare to 170727

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

Post time to comments:

WOD

5 Rounds for time of:
10 Clean and Jerks 115lbs
10 Box Jumps 24 in
25 cal Row
Post time to comments

WOD

Rounds 1-10-1
1 Pull up
2 Push up
3 Air Squats

Back Squats
5-3-2-1
Post number of rounds and loads to comments:

WOD

30 Muscle ups for time
Post time to comments:

Rest Day

Rest Day

WOD

4 Rounds for time of:
Run 400m (1/2 to ASB)
20 Pull ups
Post time to comments:

WOD

Sumo Deadlift, AHAP
5-5-3-3-1-1
Post loads to comments:

WOD

Complete 3 Sets, as Many rounds as possible in 4 minutes of:
5 Power Cleans
8 Burpees
20 Double Unders
Take a 2 minute break between AMRAPS.
Post number of rounds in each AMRAP.

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
Compare to: 180504

WOD

5 Rounds for time of:
8 Hang Power Cleans
8 Power Cleans
8 Thrusters
Use 45lb and 30lb Dumb bells (alt)
Post time to comments:

Rest Day

Rest Day

WOD

Ruck Run
Take your pack and load it with 20/14lbs
Complete 30 min run, track distance with your phone.
Post length of run to comments:

WOD

Complete as Many Rounds as Possible in 12 min of:
9 Hand Stand Push ups
2 Seated sled pulls
Post number of rounds competed:

WOD

Complete 5 Rounds for time of:
9 Dead lifts 185/135lbs
15 Kettle bells Swings 24/16k
21 Push ups
Post time to comments:

WOD

Start 3:00 min on the Assault Bike
Complete as many Rounds as possible in 20 minutes of:
Run 200m
10 Pull ups
15 DB Shoulder to Overhead 40/30lbs
Post number of rounds to comments

WOD

Backsquats
5-3-3-3-1
then
12-9-6-3 reps of:
Hang power clean 135/95lbs
Toes to Bar
Post loads and time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 min of:
20 Push ups
25 m Sand bag bear crawl
10 chin ups, pause 2 sec at the top.
Post the number of rounds completed:

WOD

3 Rounds for Time:
10m Walking lunge, 95/65lb
25 GH Situps
Post time to comments:

WOD

For Time:
40 Wallballs 20/14lbs
Rest 1 min
40 Kettle bell swings 24/16k
Rest 1 min
40 Cal Row
Rest 1 min
40 Thrusters 55/40lbs
Post time to comments:

WOD

Shoulder Press
5-5-3-3-1-1
Post loads to comments:

WOD

5 Rounds for time of:
10 Hand Stand Push ups
5 Muscle ups
8 DB Burpees 35/25lbs
Post time to comments:

Rest Day

Rest Day

WOD

For Time:
21-18-15-12-9 reps of:
Row (cal)
Kettle Bell swings 24/16k
Push ups
Post time to comments:

WOD

For Time:
50 steps walking lunge
40 Thrusters 45lbs
30 Push ups
20 Burpee over Bar
10 Overhead Squats 95/75lbs

WOD

5 Rounds for time of:
16 DB snatch (alt) 50/35lbs
16 GH Sit ups
Post time to comments:

WOD

Front squat 5-5-5-5-5 reps
Scroll for scaling options.
Post loads to comments.

WOD

Complete as many rounds as possible in 15 min of:
Row 400m
10  floor to overhead 95/65lbs
10 Toes to Bar
Post number of rounds to comments:
Compare to: 180101

Rest Day

Rest Day

WOD

3 Rounds for time of:
12 Chest to Bar pull ups
24 Kettle Bell Swing 24/16k
6 Hand Stand Push ups
Post time to comments:

WOD

 Cleans
3-3-3-3-3
post loads to comments:
Compare to 140130

WOD

For Time:
10 Overhead Squats 95/75lbs
20 Burpee over Bar
30 Push ups
40 Thrusters 45lbs
50 steps walking lunge
40 Thrusters 45lbs
30 Push ups
20 Burpee over Bar
10 Overhead Squats 95/75lbs
Post time to comments:

WOD

5 Rounds for time of:
15 Deadlifts 155/115lbs
Shuttle run 5-10-15-20-25m
Post time to comments:

WOD

Complete as Many Rounds as Possible in 7 min of:
200 m Row
50 Double Under’s
Post the number of rounds completed

Rest Day