Rest Day

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
Post time to comments:

WOD

21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)
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WOD

Ascending Ladder in 12 minutes:
1 Power Clean
2 Burpees over Bar
1/2,2/4,3/6 ...
Post number of reps each to comments:

WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Power Snatches 115/75lbs
7 Toes to Bar
9 Box Jumps
Post number of Rounds to comments:

WOD

2 Rounds for time of:
10 Kettle Bell Swings 24/16k
20 Push ups
30 Box Jumps
40 Double Unders
50 Jumping Pull ups
40 Double Unders
30 Box Jumps
20 Push ups
10 Kettle Bell Swings 24/16k
Post time to comments

Rest Day

Rest Day

WOD

3 Rounds for time of:
50 Walking Lunge
40 Squats
30 Push Press 55lbs
20  Power Cleans 55lbs
10 Push ups

WOD

Complete as many rounds as possible in 12 minutes of:
12 Deadlifts 115/85lbs
8 Cleans 115/85lbs
6 Shoulder to overhead 115/85lbs
Post number of rounds to comments:

WOD

"Jackie"
1000m Row
50 Thruster 35lbs
30 Pull ups
Post Time to comments:
Compare to: 150521

WOD

3 rounds for time of:
Row 400 meters
 8 muscle-ups

WOD

Back Squat 3-3-3-3-3 reps
Post loads to comments:
Compare to: 150807

Rest Day

Rest Day

WOD

"Barbara"
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest precisely 3 min. between rounds
Post time of each round to comments:
Compare to:170710

WOD

Complete as many rounds as possible in 10 minutes of:
250m Row
20 GH sit ups
Post number of rounds to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
Row 20 cal
15 steps Walking lunge (sand bag)
10 Toes to Bar
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WOD

Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to: 161006

WOD

5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Post time to comments:
Compare to: 161128

Rest Day

Rest Day

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 190925

WOD

5 Rounds for time of:
Row 200m
15 Thrusters 75/55lbs
15 Pull ups
Post time to comments:

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: 191106

WOD

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

 Compare to: 140115

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds to comments:

Rest Day

Rest Day

WOD

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:

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Post loads to comments:

WOD

2 Rounds of time of:
50 Cal Row
40 Wall Balls
30 Kettle Bell Swings
20 Pull ups
10 DB Clean and Jerks 35/20lbs

WOD

Complete as Many Rounds as Possible in 20 min of:
7 Dead Lifts 
14 Toes to Bar
7 Box Jumps
Post time to comments:

WOD

Press Press
9-7-5-5
then
3 Rounds for time of:
20 Kettle bells swings
8 Pull ups
10 cal row
Post time to comments:

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 20 minutes of:

9 Push press 75 lbs
12 SDHP 75 lbs
24 Push ups

Post number of rounds completed:
Compare to: 100115

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
Post # of rounds to comments:
Compare to 170104

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

Last Workout of 2019!
Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats

Post number of rounds to comments:

WOD

21-18-15-12 reps for time of:
Row calories
DB Thrusters 35/20lbs
Sit ups
Post time to comments:

Rest Day

Rest Day

WOD

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to: 171221

WOD

10 Rounds for time of:
5 Burpees
10 Kettle bells swings
Post time to comments:

WOD

5 Rounds for time of:
50 Squats
25 Push ups
Post time to comments:
MERRY CHRISTMAS!

WOD

5 Rounds for time of:
20 Goblets Squats 24/16k
20 Sit ups
Post time to comments:

WOD

5 Rounds for time of:
Row 200m
10 reps of Hang Power Snatch
30 Double Unders
Post time to comments:

Rest Day

Rest Day

WOD

5 Rounds for time of:
Carry a sandbag 100m, 2 lengths of wt room
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
Post time to comments:

WOD

Deadlift
3-3-3-3-3 reps
Post loads to comments.
Compare to: 150910

WOD

Complete For Time:
10 Rounds Every 90 seconds
20 Double Unders
6 pull ups
6 Ground to Overhead 95/65lbs
Post time to comments:

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

As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
Post number of rounds to comments:
Compare to: 151028

Rest Day

Rest Day

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:

WOD

Hang Clean
5-3-2-1
then
Complete as Many Rounds as Possible in 12 min of:
6 Hang Clean and Jerk 95/65lbs
12 Toes to Bar
18 Air Squats
 Post loads and number of round to comments:

WOD

4 Rounds for time of:
Row 400m
15 Thrusters
15 Toes to Bar
Post time to comments:

WOD

AMRAP in 7 min of:
250m Row
8 Burpees over rower

3 min rest

AMRAP in 7 min of:

12 Pull ups
12 Ball Slams

Post number of rounds of each WOD to comments:

WOD

Compete as many rounds as possible in 20 minutes of:
Run 4 50m shuttles
20 Kettlebell swings 24/16k
20 Wall Balls 20/14lbs
Post number of rounds 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

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
Post time to comments:

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

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Compare to: 191031

WOD

Ascending ladder...
3 Kettle bell swings
3 Toes to Bar
3 Deadlift (body weight)
6/6/6, 9/9/9,12/12/12...
Post number of reps to comments:

Rest Day

Rest Day

WOD

5 Rounds for time of:
10 Hand Stand Push ups
20 Cal Row
Post time to comments:
Compare to: 171121

WOD

Happy Thanksgiving
Warm up
For Time:
10 Pull ups
20 Burpees
30 Kettle bell swings (heavy)
40 Knees to Elbow
50 Dumb bell Thrusters
40 Knees to Elbow
30 Kettle bell swings (heavy)
20 Burpees
10 Pull ups
Post time to comments:
Gym will be 6am-7:30am, get in and get it done
Compare to: 171123

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:

WOD

Deadlift
9-7-5-3
Post loads to comments:
then
Bench Press
9-7-5-3

WOD

30 Turkish Get ups (not for time)
then
As Many rounds as possible in 6 min of:
10 Front Squats 95lbs
10 Toes to bar
Post number or rounds 
rest 3:00min
As Many rounds as possible in 6 minutes of:
12 Power Cleans
40 Double Unders
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Front Squat
9-7-5-3-3
Post loads to comments:

WOD

For Time:
10 SDHP 75lbs
20 Push press 75lbs
30 Walking lunge w/ 75lb bar
40 Double Unders
50 Air Squats
40 Double Unders
30 Walking lunge w/75lb bar
20 Push press 75lbs
10 SDHP 75lbs
Post time to comments:

WOD

6 Rounds for time of:
Row 300m
25 Abmat Sit ups
12 Hang Cleans
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
20 Kettle bell swings
15 Ring Dips
10 Burpees
Post the number or rounds to comments:

WOD

21-15-12-9 reps for time of:
Thrusters 75/55lbs
box jumps
Hand release push ups
Post time to comments:

Rest Day

Rest Day

WOD

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

WOD

5 Rounds for time of:
25 Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Compare to 181011

WOD

As many rounds as possible in 30 minutes:
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:

WOD

Complete 20-16-12-8 Reps for time of:
Overhead Squat 75/55
Alt arm DB snatch  40/25
2x Double unders
Post time to comments:

WOD

4 Rounds for time of:
Run/Row 400m
20 Kettlebells swings
10 Pull ups
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

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

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:180913

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:
Compare to: 181105

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds to comments:

Rest Day

Rest Day

WOD

4 Rounds for time of:
15 push ups (chest to deck)
95 lb Thrusters 15 reps
Carry 20lb med ball a 100 yds
Post time to comments: