WOD

10 Rounds for time of:

7 Thrusters 85lb/55lbs

7 Pull ups 

7 Leg Levers

Post time to comments:

Rest Day

Rest Day

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

 As Many Rounds as Possible in 20 minutes of: 
10 1 legged squats
50 m Bear hug plate carry, AHAP
Post number rounds completed:

WOD

 For Time:
21-15-9-3
Row for Calories
Thrusters 55lbs
Burpees over the bar
Post time to comments: 

Compare to: 180131

WOD

 Complete as many rounds as possible in 25 minutes of:

10 SDHP 24/16k

10 35 lb push press

10 Box Step ups

Post number of rounds to comments:

WOD

Team workout

If by yourself 6 Rounds;

 3 Rounds for time of:

Row 250

30 Abmat sit up

12 Med ball throws, 6 right handed/6 left handed

Post your time to comments:

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 minutes of:

5 pull ups

10 Push ups 

15 Squats

Post number of rounds to comments:

WOD

 Overhead Squats 

3-3-3-3-3

Post loads to comments:

WOD

“Helen”

3 Rounds for time of:

Run/Row 400m

21 Kettlebell swings

12 Pull ups

Post time to comments:

WOD

 21-18-15-12-9-6-3

Push press 45/65

Walking Lunge 45/65

OR

27-24-21-18-15-12-9-6-3 reps of

Load your back pack, or suitcase, with books etc

Over head Walking Lunge w/back pack

Post time to comments:

WOD

 5 Rounds for time of:

25 Push ups

50 Sit ups

100 Squats

Post time to comment:

Rest Day

Rest Day

WOD

 3 Rounds for time of:

25 Push Press 65lbs

25 Back Squats 65lbs

25 Kettle Bell Swing 24/16k

Post time comments:

 

WOD

Complete as many rounds as possible in 20 minutes of:

 16 Walking lunges 

16 Box Jump overs 24"/20"

8 Pull ups

Post time to comments:

 

WOD

 15-12-9-6-3

Double Arm Clean and Press

Push ups 

WOD

 For Time:

100 cal row

80 Double Unders

60 Wall Balls

40 Kettle Bell swings

20 Burpees

Post time to comments:

WOD

 Deadlifts

9-7-5-3-1

Post loads to comments:

 

Rest Day

Rest Day

WOD

 3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

Alternate WOD
3 Rounds from time of:
25 Backpack Clean and Jerks
Run 350m
15 Backpack Thrusters
I have had some question about how to make a SAND BAG, easy, heavy plastic bag (leaf bag etc) add sand to the bag, tie a good knot, then place bag of sand in old duffle or old backpack ;)

WOD

 Front Squats
9-9-7-5
Post loads to comments:

WOD

3 Rounds for time of:
25 Push ups
15 Overhead Squats 95/75lbs
Run 200m

Alternate
3 Rounds for time of:
25 Push ups
50 Air squats
Run 400m

Post time to comments

WOD

 4 sets each for time, complete in 3 min.

16 DB Snatch (alt) 45/35
12 Pull ups
Max cal row in remainder time.
Rest 2 min between each.
Post amount of calories rowed.

Alternate

4 sets each for time, Complete in 3 min.
16 snatch (alt) DB or another heavy object
12 Push ups or reverse rows off truck tail gate/bumper etc
Max Jumping splits squats
 Rest 2 min
Post amount of splits squats total.

WOD

 4 Rounds for time of:
20 Farmer carry steps ups (alt)
50m Bear crawl w/ sand bag
20 GHD sit ups

Alternate WOD

4 Rounds for time of:
20 Farmer carry step ups, with a full backpack (books)
50 Bear crawl w/ same back pack
20 Sit ups
Post time/comments to comments:

Rest Day

Rest Day

WOD

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

WOD

 Hang Cleans

5-5-3-3-1-1

Post loads to contacts:

Compare 201210

Or

 5 Rounds of:

20 Jumping lunges 

20 Push ups

20 Flutter kicks

WOD

 

Complete as many rounds as possible in 20 minutes of:

20-cal. row
15 dips
10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

WOD

 

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Or,

Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post choice of girl and time to comments.

WOD

 5 Rounds for time of:

12 Thrusters 

12 cal Row

Post time to comments:

Rest Day

Rest Day

WOD

 50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood, 1.0 pood 24/16k
Sit ups
Post time to comments:

WOD

 Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
Post loads to comments:
then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
Post time to comments:

WOD

 Complete as many rounds as possible in  20 minutes of:
25 squats
50 m Sandbag drag
Post the number of round to comments:

WOD

3 Rounds for time of:
5 Pull ups
10 Kettlebell swings
Farmer carry 50m
then
Overhead Squats
7-5-3-1
Post time and loads to comments:

WOD

 5 Rounds for time of:

6 Push Press 135/95lbs

12 Toes to Bar

18 Walking Lunge 135/95lbs

Post number rounds to comments:

Rest Day

Rest Day

WOD

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

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

WOD

 Back Squats

3-3-3-3

Hang Cleans

3-3-3-3

Post loads to comments:

WOD

AMRAP in 15 minutes of:

18 Kettle bells swings

12 Box Jump

8 Pull ups

Post number of rounds

 

WOD

 Complete as many rounds as possible in 20 minutes of:

10 Double Power Snatch (Alt)

10 1 legged Squats

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Post time to comments:

 

WOD

 For Time:
20 Row, Calories
20 Shoulder Press, 95/65
25 Row, Calories
25 Push Press, 115/80
30 Row, Calories
30 Push Jerk, 135/95
Post time to comments:

Compare to: 161213

WOD

 Deadlift

5-5-5-5

Cleans

5-5-5-5

Final set at 90% 1 rep max

WOD

 4 Rounds for time of:

30 Double Unders

10 Overhead Squats 75/55lbs

8 Toes to Bar

Post time to comments:

WOD

 For Time of:

12-9-6-3-6-9-12 reps

Thrusters 75lbs

Burpees

150m Row

Post time to comments

 

Rest Day

Rest Day

WOD

 

Kerrie
Wearing a weight vest, 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

Post time to comments.

---

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

WOD

 Hang Cleans

5-5-3-3-1-1

Post loads to contacts:

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

Post number of rounds to comments:

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