WOD

 Go for a 20 min run.

Wear your 20lb vest or backpack if you have one .

WOD

AMRAP in 12 minutes of:

8 Pull ups

8 hurdles R leg

8 Hurdles L leg 

8 Push ups

Post number of rounds to comments:

 

WOD

 4 rounds for time of:

20 Kettle bell Swings 24k/16k

15 DB Thrusters 25/15lbs per hand

Sprint 200m

Post time to coments:

WOD

 Front squat 5-5-3-3-3-1-1-1-1 reps

Post Loads to comments:

 

WOD

 Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Rest Day

Rest Day

WOD

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

WOD

 4 Rounds for time:

20 Kettle Bell swings

15 Thrusters

200m Spring

Post time to comments:

WOD

2 Rounds for time of:

15 Walking Lunge 24/16k

20 Push ups

25 Box Jumps

30 Pull ups

Row 1000m

30 Pull ups

25 Box Jumps

20 Push ups

15 Walking Lunge 24/16k

Post time to comments:

WOD

5 Rounds for time of:

15 Front squats

15 Toes to Bar 

Row 300 m

Post time to comments:

WOD

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

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 15 minutes of:

15 Dips

20 DB Snatch (alt) 30/20lbs

30 Doubles Unders

Post number of round to comments:

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:

WOD

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

WOD

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

WOD

 Ascending 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:

Rest Day

Rest Day

WOD

 3 Rounds for time:

Run 200m

10 Deadlift  185lbs

50 Double Unders

WOD

 21-18-15-9-6-3 reps for time of:

Kettle bell swings 24/16k

Hand Release Push ups

Rower (Cal)

Post time to comments:

WOD

 10 Rounds for time of: 

6 Box Jumps

6 Pull ups

12 DB Snatch 6R/6L

Post time to comments:

WOD

 Back Squats

5-5-5-5-5

Hang Cleans

5-5-5-5-5

Post loads to comments

WOD

 As Many Rounds as possible in 20 min of:

 15 Push ups

20 Jumping squats

20 Walking lunges

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 

3 Rounds for time of:

10 Curtis P 95/75lbs

30 Sit ups

50 Squats

WOD

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

Compare to: 201021

WOD

 5 rounds for time of:
5 Front squat 155lbs/125 lbs
25 Mountain Climbers 
Farmer carry 36k / 24k 50 ft.
Post time to comments:

WOD

 Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Compare to:  140302

WOD

3 rounds for time of:

30 cal row

20 Toes to Bar

20 Wall Balls 20/14lbs

 

Rest Day

Rest Day

WOD

 21-15-9-15-21 reps for time of:
Goblet squats 1.5/1.0 pood
Kettle bell swing 1.5/1.0 pood
Post your time to comments:

WOD

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

WOD

 3 Rounds for time of:

12 Box Jumps

12 Kettle bell swings

50m Sand bag carry

Post time to comments:

WOD

Cleans

3-3-3-3-3

Post loads to comments:

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: