WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 135/95lbs
Box Jump
Pull ups
Post time to comments:
Compare to 170703

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

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.

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: 190527

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.

Rest Day

Rest Day

WOD

For Time:
200 m Sled Push
100 D Ball Slams, 20lbs
50 Farmer Carry step ups (alt) 16" box, 35/20lbs
Post time to comments:

WOD

Strength Day
Power clean
6-4-2-1
Cleans
6-4-2-1
Post loads to comments:

WOD

5 Rounds for time of :
20 Single arm snatch, 50/35lb alt.
30 Double Unders
10 Toes to Bar
Post time to comments:

WOD

Complete as Many Rounds as possible in 15 minutes of:
15 cal row
15 Wall Balls
10 Burpees over rower
Post number of rounds to comments:

WOD

3 times through with a continuously running clock,
do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups.
Once you fail, start over with strict chin-over-bar pull-ups.
Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Post reps completed for each segment.

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 20 minutes of:
500m row
15 Toe to Bar
10 Overhead Squats 95/65lbs
Post number of rounds completed to comments:

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
Post number of rounds to comments:
Compare to:160812

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
Compare to: 120621

WOD

5 Rounds for time of:
5 Man Makers (30/20)
5 Sandbag get ups
200m run after each set
Post time to comments:

WOD

6 Rounds for time of:
9 Deadlifts
6 Power Cleans
3 Shoulder overhead
135/95lbs
Post time to comments:

Rest Day

Rest Day

WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Post time to comments.

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 190604

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
Post loads to comments:

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments:

WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
Post time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
Post number of rounds to comments:

WOD

7 rounds for time of:

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

WOD

Mr. Joshua

5 Rounds for time of:
Run 400m
30 GH Sit ups
250 Deadlift 15 reps
Scale as needed.
Post timet to comments:

WOD

For Time:
1-10-1
Wall Balls
Burpees
Double Unders
Post time to comments:

WOD

For Time:
Kettle Bell Swings
40-30-20-10
Toes to Bar
25-20-15-10
Post time to comments:

Rest Day

Rest Day

WOD

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

WOD

As Many Rounds As Possible in 17 minutes of:
4 Burpees
17 squats
76 feet Walking lunge
Gym will be closed today and Friday to celebrate July 4th. BE SAFE.
Post number of rounds completed:

WOD

Operation Red Wings (Scale as Needed) 

4 Rounds For time of:
3 Bear Complex (95/135)
200m Run
8 Barbell Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run
Post loads to comments.
Compare to 150702

WOD

Complete 12 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.

WOD

5 Rounds for time of:
Run 200m
10 Power Snatch
12 Pull ups
Post time to comments:

Rest Day

Rest Day

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

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

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:

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

Four rounds for time of:
7 Muscle-ups (3 pull ups and 3 Dips = 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
Post time to comments:

Rest Day

Rest Day

WOD

Run 5 40m sprints, 1 min rest between each sprint.

Snatch
6-4-2-1
Post your times and loads to comments

WOD

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Post time to comments:

WOD

As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

WOD

4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between sets

Rest Day

Rest Day

WOD

Complete 20 min of:
Run
Post total distance completed in 20 minutes.

WOD

Deadlift
5-5-3-3-1-1
Post loads to comments:
Go Heavier that last week

WOD

4 Rounds of:
50m Buddy Carry
25m Walking DB RDL
15 Burpee Toes to Bar

WOD

Complete 3 Rounds for time of:
10 reps of 2 kettlebell front squat, 2/30lbs
20 Goblets squats, with heaviest KB you can
Run 400m
Post time to comments

WOD

Complete 3 sets of:
Complete in 5 min,
Run 200m
with the remaining time
AMRAP
9 Thruster 95/65
9 Pull ups
 Rest 3 min between sets:
Second set complete toes to bar instead of pull ups
Rest 3 min
Third set complete do pull ups again
Post rounds each set, and total rounds

Rest Day

Rest Day

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to:180208

WOD

EMOM for 15 minutes of:
8 DB Snatch 25/40lb
8 Toes to Bar
Post number of minutes completed.

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: 190103

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 180411

WOD

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments:

Rest Day

Rest Day

WOD

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

WOD

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

WOD

For Time:
Run 800m
3 Rounds of:
15 DB Thrusters 40/30lbs
15 GH Sit ups
Run 800m
Post time to comments:

WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
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 190502

Rest Day

Rest Day

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
Post time to comments.

WOD

Complete as Many Rounds as possible in 7 min of:
30 Double Unders
15 Hang Power Cleans 135/95lbs
10 Overhead Squats
Post number of rounds completed to comments:

WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
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

21-18-15-12-9 reps for time of:
2x Double Unders
Power Cleans 135/95lbs
Toes to Bar
Post time to comments:

Rest Day

Rest Day

WOD

Complete Full Warm up:
3 Rounds for time of:
15 Pull ups
25 Push ups
30 Squats
Post time to comments
Follow up with ROMWOD

WOD

4 Rounds for time of:
30 Sandbag step ups, 24"/20"
10 Curtis -P's 115/85lbs
Post time to comments:

WOD

As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

WOD

145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. Scale as needed, Post reps for each round to comments.

WOD

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds and reps completed to comments

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