Rest Day

Rest Day

WOD

As Many as Possible in 16 min of:
20 Wall Balls
15 Toes to Bar
10 Power Cleans 135/95

WOD

4 Rounds for time of:
Row 400m
20 Kettle bell swings 24/16k
10 Pullup
Post time to comments:

WOD

As Many Rounds as possible in 15 minutes of:

Run 400m
15 Pull ups
10 Hand Power Cleans 135/95lbs
Post time to comments:

WOD

5 Rounds for time of:
15 Wall Balls 20lbs
10 Toes to Bar
5 Snatch 95/75lbs
Post time to comments:

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

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: 180820

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: 190821

WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

WOD

3 Rounds of
50 ft kettle bell carry, Front rack
15 Burpee Pull ups
50 Push ups
then
3 sets of:
:30 sec of Front Plank
:30 sec of R Forearm Plank
:30 sec of L Forearm Plank
:30 sec Rest

Rest Day

Rest Day

WOD

Run 5k or Row 5k
Finish with a ROMWOD
Post time to comments:

WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 60 sec
30 Double Unders
Rest 60 sec
Post number of reps completed

WOD

Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
Post loads to comments:

WOD

4 Rounds for time of:
7 Deadlifts, Body weight
Run 200m
14 Kettle Bell Swings
Post time to comments:

WOD

Complete as Many Rounds as Possible in 15 minutes of:
40 Double Unders
30 Sit ups
20 Lunges
10 Cleans w/ Sand Bags
Post number of Rounds to comments:

Rest Day

Rest Day

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

WOD

Front Squats
8-6-4-2

Post loads to comments

WOD

Complete the following movements of:
Tabata This!
Squat
Rest 1 minute
Leg levers, hands on rig.
Rest 1 minute
Push up
Rest 1 minute
Sit up
Rest 1 minute
Kettle bell swing 16k
The Tabata interval is 10 seconds of work followed by 10 seconds of rest for 6 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post the total of the least amount of reps, of the 5 sets.

WOD

3 Rounds for time of:
Row 500m
16 Deadlifts 135/95lbs
21 push press 45/20lbs
Post time to comments

WOD

AMRAP in 15 min of:
10  kettlebell swings
10 box jumps 20/24
10 1 legged  squats (alt)
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 9 minutes of:
12 Floor to overhead, 115/75lbs
12 Toes to Bar
Finish with a ROMWOD
Post number of rounds to comments:

WOD

Deadlifts
7-5-3-2-1 70%,75%,80%,85%, 85% of 1 rep max
Post loads to comments:
Compare to: 190131

WOD

For Time:
10 Box jumps 24/20"
20 Push ups
30 Squats
40 Double Unders
50 Leg Lever, Hands on bottom of rig
40 Double Unders
30 Squats
20 Push ups
10 Box Jumps 24"/20"
Post number of rounds to comments:

WOD

Strength
Single arm DB press
10-8-4-2, both arms, increase the load each round
then
Complete as many rounds as possible in 12 minutes of:
Run 200m
12 Floor to Overhead
12 Pull ups
Post loads and number of rounds to comments:

WOD

3 Round for time of:
350 meter row
15 Burpees over the rower
20 Pull ups
Post time to comments:

Rest Day

Rest Day

WOD

Every Minute on the minute for 16 minutes of:
6 Pull ups (strict)
6 Dips
Post number of rounds completed

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:
Compare to: 181025

WOD

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Compare to: 100218

WOD

Complete as many rounds as possible in 17 minutes of:
11 Cal Row
7 Dumb bell Thrusters
7 Toes to Bar
Post number of rounds 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.
Compare to: 170718

Rest Day

Rest Day

WOD

ROMWOD or Yoga
Spend a day of recovery

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to:181231

WOD

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

WOD

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats

WOD

EMOM for 15 minutes of:
10 Power clean 115/75lbs
10 Toes to Bar

Rest Day

Rest Day

WOD

Workout 19.5
33-27-21-15-9 rep for time of:
 Thrusters
Chest to bar pull ups

Time Cap: 20 minutes
Post total time to complete this workout or the number of reps in 20 min.

WOD

Cleans, AHAP
5-5-3-2-1 reps
Post loads to comments
Compare to: 180920

WOD

2 Rounds for time of:
Run 400m
100 Double Unders
50 Push ups
40 Squats
30 Sit ups
20 Pull ups
10 Toes to Bar
Post time to comments?

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:
Compare to: 180925

WOD

Complete as many rounds as possible in 20 minutes of:
15 Goblet Squats 24/16k
15 Kettle bell Swings 24/16k
15 Squats
15 Push press 24/16k
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Open Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.
Post time or reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

WOD

Complete as many rounds as possible in 20 min of:
Run 400m
10 Power Snatch 95lb/65lb
7 Overhead Squats 95lb/65lbs
Post number of rounds to comments:

WOD

Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
Post loads to comments:
Compare to:181025

WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:
Compare to: 180927

WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Then
Overhead Squats
5-3-2-1
Post time and loads to comments:

Rest Day

Rest Day

WOD

Open  Workout 19.3
 For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

WOD

As Many Rounds as Possible in 12 min of:
9 Pistol squats (alt)
15 Hang Cleans 95/75lbs
21 Push ups
Compare to: 190206

WOD

Complete 3, 4 min AMRAP:
7 Power Snatch 95/65
30 Double Unders
Rest 2 min
7 Shoulder to Overhead 95/65
10 Box Jumps
Rest 2 min
7 Hand Power Cleans 135/95lbs
12 Wall Balls
Post number of rounds each AMRAP

WOD

Power Clean
10-8-6-4-2
Focus on completing each rep with perfect form
Post load to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
30 Cal Row
30 Air Squats
30 Push ups
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Crossfit Games 19.2 
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:

WOD

Assending Ladder complete as many steps in 12 min of:
1 Power Clean
2 Burpee over Bar
3 DB Snatches
2,4,6 etc
Post number reps complete:

WOD

Complete as many rounds as possible in 20 minutes of:
12 Push press (40lb sandbag)
12 Back Squats (40lb sandbag)
Post number of rounds to comments:

WOD

3 Rounds for time of:
6 Pull ups
12 box jumps
Row 300m
Post time to comments:

Cleans
6-4-2-1
Post loads to comments:

WOD

3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
Post time to comments:

Rest Day

Rest Day

WOD

Complete as Many Rounds as possible in 15 min of:
19 Wall Balls
19 Row 19 Cal.
then
Deadlifts
5-3-3-1
Post numer of rounds and loads to comments:

WOD

Every Min on the Min for 15 min complete:
6 Front Squats 75%
6 Toes to Bar
Post number of rounds completed:

WOD

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

WOD

For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
Post time to comments
Compare to: 180315

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:
Compare to: 190123

Rest Day

Rest Day

WOD

3 Rounds for time of:
15 Deadlifts 135lbs
10 knees to chest
Row 300m
Post time to comments:

WOD

4 Rounds of:
10 pull ups
50m Bear Crawl
12 DB Burpees
then
1-10 for time of:
1 wall ball
2 push ups
3 Double Unders
(1/2/3.2/4/6,3/6/9,4/8/12 ....)

WOD

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

WOD

Complete as many rounds as possible in 12 min of:
5 Hand Stand push ups
5 Muscle ups
Post number of rounds to comments:

WOD

4 Rounds for time of:
22 Farmer Carry Box step ups, 20"
11 Burpee box jump
8 Thrusters 95/75/lbs
Post time to comments:

Rest Day

Rest Day

WOD

EMOM for 20 minutes of:
10 Squats
10 Push press 65/45lbs
10 Sit ups, abmat
Post number of rounds completed in 20 min.

WOD

5 Rounds for time of:
20 Push ups
16 KB Swings 1 1/2 pood
16 One foot, (alt.) toes to bar
Post times to comments: Compare to: 180425

WOD

As Many Rounds as Possible in 12 min of:
9 Pistol squats (alt)
15 Hang Cleans 95/75lbs
21 Push ups
Post number of rounds to comments:
161214

WOD

Front Squats
3-3-3-3-3
Post loads to comments:
Compare to: 180508
161116

WOD

 5 Rounds for time of:
12 box jumps
12 Toes to bars
12 Cleans (Squat) 95/75lbs
Post time to comments:

Rest Day

Rest Day

WOD

40-30-30-20-10 reps of
GHD or sit ups
Overhead Squats 75/55lbs
Toes to Bar
50 Double Unders
Post time to comments: