WOD

3 Rounds for time of:

10 Curtis P

30 Sit ups

50 Squats

WOD

 Complete ascending ladder in 12 minutes of:

2 Wall Balls

4 Push ups

6 Double Unders

WOD

 For Time

12 Push presses  95/65  ( Moving debris )

7 Farmers carry (50m)(Moving large rounds of ammo )

19 Chest to Bar Pull Ups ( Mimic pulling yourself out of the water )

41 Kettlebell Swings 1.5p/1p (Tossing ammo to the man above you )

2,388m Row ( Rowing to shore ) Represents the number of Americans killed

Pearl Harbor Facts:

2,388 Americans died

1,178 Americans Wounded

21 American Ships were sunk or damaged

323 American Planes were destroyed

1,177 Americans served on the USS Arizona, only 333 survived

Rest Day

Rest Day

WOD

 3 Rounds for time of:

6 Hang Power Cleans

12 Sandbag walking lunges

24 Sandbag Push press

Post time to comments:

WOD

18-15-12-9-6-3 reps of:

Hang Power Cleans

Burpees over Bar

Post time to comments:

WOD

 As Many Rounds as Possible in 8 minutes of:

10 Chest to Bar Pull ups

10 Back Squats

Post number of rounds completed to comments:

WOD

 Front squats
3-3-3-3-3
Post loads to comments:

WOD

 4 Rounds for time of:

Row 400m

20 KB Swings

15 Pull ups

Post time to comments:

Rest Day

Rest Day

WOD

 3 Rounds for time:

Run 200m

10 Deadlift  185lbs

50 Double Unders

WOD

 Front Squats

5-3-3-1-1

WOD

 As Many Rounds as Possible in 15 minutes:

30 cal Row

10 Power Snatch

10 Toes to Bars

Post number of rounds to comments:

WOD

 

Barbara
5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.

WOD

7 Rounds for time of:

10 Wall Balls

8 Pull ups

6 Alt arm DB Snatches 50/35lbs

Post time to comments:

Rest Day

Rest Day

WOD

For Time:

50 Kettle bells swings

50 Double Unders

40 Kettle bells swings

40 Double Unders

30 Kettle bells swings

30 Double Unders

20 Kettle bells swings

20 Double Unders

10 Kettle bells swings

10 Kettle bells swings

Post time to comments:

WOD

 Complete 4 rounds for time of:
15 Thrusters 95/65lbs
10 Toes to Bar
5 Burpees over Bar
Post time to comments:

Compare to: 151124

WOD

2 Rounds for time of:

50 Squats

25 Walking lunges with 25lbs DB

12 Push Press 

Then

Hang Cleans

5-5-3-3-1-1

Post time and loads to comments:

 

WOD

 Complete as many rounds as possible in 12 min of:

5 Deadlifts

10 DB Snatches (alt)

15 Box Jumps

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WOD

 Complete for time 
10-9-8....3-2-1 reps of:
Turkish Get ups 16k kettle bell
Pull ups
Box Jumps
Post time to comments:

Compare to: 151125

Rest Day

Rest Day

WOD

 As many rounds as possible in 15 minutes of:

10 cal of Bike/Ski erg

10 Burpees

10 Sit ups

Post number of rounds to comments:

OR

Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.
Post your weight of the ruck on the comments.
 

"Just one can of fizzy drink a day IS enough to raise the risk of developing diabetes by 50%," Daily Mail.

WOD

 3 Rounds for time of:

25 Push ups

12 Cleans

Row 250 m

Post time to comments:

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

WOD

 Complete as many rounds as possible in 12 minutes of:

8 Dips

8 Walking Lunges

8 Overhead Squats

Post number of rounds to comments:

WOD

 6 Rounds for time of:

20 Goblet Squats

15 Kettle bell swings

10 Ball Slams 20lbs

Post time to comments: 

Rest Day

Rest Day

WOD

 Complete As Many Rounds as Possible in 20 min.of:

5 Hang Cleans

5 Push Press

15 Toes to Bar

Post number of rounds to comments:

WOD

 3 Rounds for time of:

30 Push ups

15 Pull ups

8 Deadlifts

Post time to comments:

WOD

 Strength Day

Shoulder Press

3-3-3-3

Push Press

3-3–3-3

Push Jerk

3-3-3-3

Post loads to comments:

WOD

 As Many Rounds as Possible in 12 minutes of:

12 Push Press

12 1 Legged Squats

12 Leg Leversl

Post number of rounds to comments:

WOD

 5 Rounds for time of:

8 SDHP, 65lbs

15 Pull ups

25 Ball Slams

Post time to comments: 

Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 20 minutes of:

500m Row

20 Ball Slams

15 Pull ups

10 Burpees

Post number of rounds to comments:

WOD

4 Rounds for time of:

Run 200m

9 Front Squats 135/95lbs

7 Hang Power Cleans 135/95lbs

5 Shoulder to Overhead 135/95lbs

Post time to comments:

WOD

 10-8-6-4-2 reps for time of:

DB Thrusters 30/15lbs

Burpees over bar

Post time comments

WOD

 Deadlifts

3-3-3-3-3

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: 191031

Rest Day

Rest Day

WOD

 Cleans 6-4-2-1-1 reps
 
Post loads to comments.

 

WOD

 4 Rounds for time of:
15 Kettle bell swings 24/16k
20 Air Squats
15 4ct mountain climbers
Post time to comments:

WOD

 EMOM for 20 min of:
5 Squats
5 Push ups
5 Abmat sit ups
Post number of rounds completed on the minute

WOD

 2 Rounds for time of:
28 Wall balls 20/14lb
14 Burpees box jump overs.
Post time to comments:

WOD

 Complete as many rounds as possible in 12 minutes:

50 Cal. Row 

40 Kettle Swings 24k,16k

30 Wall Balls

20 Pull ups

10 DB Hang Clean and Press 45/30lbs

Post time to comments:

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

 Hang squat clean
5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

Compare to: 171019

WOD

 2 Rounds for time of: 

50 Cal. Row 

40 Kettle Swings 24k,16k

30 Wall Balls

20 Pull ups

10 DB Hang Clean and Press 45/30lbs

Post time to comments:

WOD

 

21-18-15-12-9-6-3 reps for time of:

Front squats 165/125lbs
GHD sit-ups

Post time to comments:

Compare to: 130618

WOD

 Complete as many rounds as possible in 9 minutes of:

50 Double Unders

10 Overhead Squats

Rest Day

Rest Day

WOD

 5 Rounds for time of:

25 Hand Release Push ups

25 Goblet Squats

25 Ab mat Sit ups

Post time to comments:

Compare to: 161027

WOD

5 Rounds for time of:
Run 400m (2 laps around the building)
15 reps of Hang Power Clean
Post time to comments:

WOD

 Complete as many rounds as possible in 12 min of:
5 Push ups

10 Sit ups

15 Burpees

10 Thrusters

5 Toes to Bar

Compare to 160928

WOD

15 minute ascending Ladder:

 4 Kettlebell swings

3 Box Jumps

3 cal rower

(4/3/3, 8/6/6, 12/9/9, 16/12/12, 20/15/15…)

WOD

 7 Rounds for time of:

Run 400m

9 Burpees

9 Sit ups

Post time co comments:

Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 20 minutes of:
Row 400m
145lb Squat Cleans, 8 reps
Chest to Bar Pull ups, 8 reps

Post number of rounds to comments:

Compare to: 141410

WOD

 3 Rounds for time of:

25 Squats

15 Push Press, 95/65lbs

7 Push ups

WOD

 As many rounds as possible in 15 min of:

10 Wall balls

10 Front Squats

Post number of rounds to comments:

WOD

 

21-15-9 reps for time of:

Overhead squats, 95lb/75lb
Toes-to-bars

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:

WOD

 5 Rounds for time of:

20 cal row

12 Power Snatch

10 Box Jump

Post time to comments

Rest Day

Rest Day

WOD

 For Time:

10 Pull ups

20 burpees

30 Squats

40 Push ups

50 Double Unders

40 Push ups

30 Squats

20 Burpees

10 Pull ups

Post time to comments:

WOD

 As Many Rounds as Possible in 14 minutes of:
5 Muscle ups

10 Overhead Squats

20 GH Sit ups

Post number of rounds to comments:

 

 

WOD

 Front Squat

1-1-1-1-1-1

Post loads to comments:

WOD

 3 Rounds for time of:

30 cal Air Bike

20 Goblet Squats 24k/16k

10 Burpees

Post time to comments:

WOD

4 Rounds for time of:

20 cal Row

15 Toes to Bar

10 DB Hang Clean and press

Post time to comments:

Rest Day

Rest Day

WOD

 Clean and Jerk

3-3-3-3-3

Post loads to comments:

WOD

 

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 muscle-ups

Post rounds completed to comments.

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:

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

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

 

Rest Day

Rest Day

WOD

3 Rounds for time of:
Walking Lunge, 50 ft 50/35/lb DB
Push Press, 15 reps, 50/35lb DB
Post time to comments:

WOD

 4 Rounds for time of:
Run 400m
15 Body Weight Deadlifts
Post time to comments:

WOD

 

Complete as many rounds as possible in 20 minutes of:

20-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.

WOD

 4 Sets of:

Complete round in 4 min

10 Power Clean 115/75lbs

10 Pull ups

Max Cal Air bike in the remaining time

WOD

 For Time:

16-12-8-4 reps of:

Cal row

Goblet Squat 24/16k

Alt. Single arm db snatch 40/25

Post time to comments:

Rest Day

Rest Day

WOD

 3 Rounds for time of:
200m Farmers carry 35lb dumb bells, scale as needed
25 DB Thrusters
15 Push press
Post time to comments:

WOD

 Bench press
4-4-4-4 AHAP
then

3 Rounds for time of:
12 Ring dips
12  Ring Supine rows
18 GH Sit ups
Post loads and time to comments:

WOD

As Many Rounds as Possible in 20 minutes of: 

200m Run

12 Overhead Squats 75lbs/55lbs

10 Toes to Bar

A great outside WOD.

Post number or rounds to comments: