WOD

For time:
50 strict pull-ups
100 push-ups
150 squats
Post time to comments.

WOD

Deadlift
3-3-3-3-3
Post loads to comments:
Compare to: 160126

Rest Day

Rest Day

WOD

Row 5K
Post time to comments:
Compare to: 131220

WOD

Complete as Many Rounds as Possible in 20 min of:
8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:
Compare to:151221

WOD

20 Rounds every minute on the minute (EMOM)
Odd minutes 10 reps of Hang squat clean 95/65lbs
Even minutes 10 reps of Toes to Bar
Post number of rounds completed with 10 reps but don't stop until completed 20 min.

WOD

HAPPY NEW YEAR!
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Post starting point, finishing point and total reps completed to comments.

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 160302

Rest Day

Rest Day

WOD

Complete 10-8-6-4-2 reps for time of:
Overhead Squats 115/85lbs
Toes to bar x 2 reps
Double unders x 3 reps
Post time to comments:
Compare to: 141230

WOD

5 Rounds for time of :
3 Cleans, 85% one rep max
9 Thrusters, 95lbs
15 box jumps 24"
Post your time to comments:

WOD

12 Days of Christmas
1 Muscle up
2 Over Head Squats, 95/65lbs
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs
Done like the song, 1, 2-1, 3-2-1

MERRY CHRISTMAS!!

Merry Christmas
Get out of the Gym, enjoy your family!

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:
Compare to: 161223

Rest Day

Rest Day

WOD

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Post reps for each set to comments.

WOD

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments: 100127

WOD

Complete as Many Rounds as Possible of:
9 Toes to Bar
12 DB snatch 50/35lbs
Post number of rounds to comments:

WOD

5 Rounds for time of:
10 Thrusters 95/75lbs
15 Kettle bells swings 24/16k
30 Double Unders
Post time to comments:

WOD

4 Rounds for time of:
200m Run
15 power snatch 75/55lbs
10 Burpees over the bar
Post time to comments:

Rest Day

Rest Day

WOD

21-15-9 reps of:
Hang power cleans 95lbs
Toes to Bar
Post time to comments:

WOD

Strength
Clean Pulls
5-5-5-5-5
Cleans
2-2-2-2-2

Post loads to comments:

WOD

5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
Post time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Goblet Squats 24k/16k
20  step, Walking lunge, with kettle bell

WOD

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
 Post time to comments:

Rest Day

Rest Day

WOD

As many Rounds as Possible in 12 min. of
30 cal Row
30 Sit ups
Post number of rounds to comments:

WOD

5 Rounds for time of:
15 SDHP 75lbs
15 GH Sit ups
15 GH Hip ext.
Post time to comments:

WOD

Backsquats
5-3-3-3-1
Post loads to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
10 Deadlifts 185lb/135lbs
10 Push press 95/75lbs
Post number of rounds to comments:

WOD

10 Rounds for time of:
10 Box Jumps
10 Push ups
Post time to comments:

Rest Day

Rest Day

WOD

Overhead Squats
2-2-2-2-2-2-2
Post loads to comments:

WOD

For time:
50 Squats
40 Push ups
30 KB Swings 16k
20 Snatch DB 25lbs Alt
10 1 legged squats
20 Snatch DB 25lbs alt
30 KB swings 16k
40 Push ups
50 Squats
Post time to comments:
Compare to: 180314

WOD

Bear Complex
3-3-3-3-3
Post loads to comments

WOD

21-18-15-12-9-6-3 reps for time of:
Wall Ball 20lbs
Toes to Bar or K2C
Box Jumps
Post time to comments:

WOD

"Helen" Row
3 Rounds for time of:
Row 400m
21 Kettle bells swings 24/16k
12 Pull ups
Post time to comments:

Rest Day

Rest Day

WOD

5 rounds for time of:
Row 30 cal
12 DB snatch 50/35lb (alt)
Post time to comments:

Rest Day

Happy Thanksgiving!

Get out of the gym and and enjoy the family?
 

WOD

5 Rounds for time of:
12 Thrusters 95/65lbs
12 Pull ups
Post time to comments:

WOD

Hang Cleans
6-4-2
Clean and Jerks
4-2-2-1
Post loads to comments:

WOD

Complete as many rounds as possible in 20 min of:
4 Box jump overs, 36"
6 Kettle bell swings 2/1.5pood
8 burpee Pull ups
wear a 20lb vest if you have one
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Row 100 calories for time:
then
Complete a ROMWOD or a Yoga session

WOD

Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters
Post time to comments:

WOD

3 Rounds for time of:
Row 30 cal
25 kettle bell swings 24k/16k
15 Ring dips
Post time to comments:

WOD

4 Rounds for time of: 
20 Hand release Push ups
25m Sandbag pulls Bear crawl
25 m Crab Walk
 Post time to comments:
 

WOD

Shoulder press 3-3-3-3-3-3-3 reps
Post loads to comment

Rest Day

Rest Day

WOD

4 Rounds of:
20 Knees to Chest
20 Russian Twist, 25 lb plate
16 Dead Bug Press, 25lbs plate

WOD

21-18-15-12-9 reps of:
Thrusters 95/65lbs
Burpees over the bar
Post time to comments:

WOD

Hang Cleans
4-2-2-1
Cleans
4-2-2-1
Post loads to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
50m Farmers carry kb 24k
25 Squats
Post number of rounds to comments:

WOD

 3 Rounds for time of:
10 Front Box Jumps 24"/20'
10 Pull ups
10 Side Box jumps
10 Pull ups
10 180 degree jumps
10 Pull ups
Post time to comments:

Rest Day

Rest Day

WOD

Technique work
Pick 3 movements or activities that you don't like, practice those moments:
Post movements that you improved on.

WOD

3 Rounds for time
15 Toes to Bar
50 Double Unders

WOD

Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
Post number of rounds to comments:

WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 30 sec
30 Double Unders
Rest 30 sec
Post number of reps completed

WOD

3 Rounds for time of:
Row 200m
16 Jumping Lunge
16 V ups
16 Goblet squats 24k
then
Front Squats
4-4-4-4-4

Rest Day

Rest Day

WOD

Complete a 20 min run/row
finish with ROM/WOD

WOD

Row 400m (buy in)
Complete 3 Rounds for time of:
20 G H Sit up
20 GH Hip ext
20 Front Squats 75% (body weight)
Row 400 m (buy out)
Post time to comments:

WOD

Dead lift
5-5-3-2-1
Post loads to comments:

WOD

6 Rounds for time of:
10 Deadlifts (body weight lbs)
15 Toes to bar
Row 200m
Post time to comments:

WOD

As many rounds as possible in 30 minuters:
Complete in teams of 2,
5 Pull ups, team  mate 1
10 Push ups team mate 1
15 squats team mate 1
5 Pull ups team mate 2
10 Push ups team mate 2
15 squats team mate 2
Post number of rounds you and team mate complete:

Rest Day

Rest Day

WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Post time to comments:
complete a ROMWOD after your workout

WOD

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
Compare to: 121204

WOD

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post number rounds to comments:
Compare to: 110516

WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed:
Compare to: 150408

WOD

Bench press
4-4-4-4 AHAP
then
4 Rounds for time of:
12 Ring dips
12  Ring Supine rows
18 GH Sit ups
Post time to comments:

Rest Day

Rest Day

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to:160726

WOD

5 Rounds for time of:
25 Push ups
25 Goblet Squats 16k
25  Abmat Sit ups

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:
Compare to: 161026

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
Compare to: 180821

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
Post time to comments
Compare to:171011

Rest Day

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