Rest Day

Rest Day

WOD

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

 5 Rounds for time of:

25 Hand Release Push ups

25 Goblet Squats

25 Ab mat Sit ups

Post time to comments:

WOD

 For time:

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Post time to comments.

WOD

5 Rounds for time of:

200m Run/row

10 Overhead Squats

10 Pull ups

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 Complete a 20 run in 20 minutes, use a 20lb vest if you have one.

Post the length of the run to comments:

WOD

Clean and Jerk

2-2-2-2-1

Post loads to comments:

 

WOD

 As Many Rounds as Possible in 15 minutes of:
100m Run

10 m Walking Lunge

10 Pull ups

Post number of rounds to comments:

WOD

 For Time:

3 rounds for time of:

20 DB Squat Cleans, 50/35lbs

15 Ring dips

Post time to comments:

WOD

 For Time:

10 Rounds for time of:

10 Pull ups

10 KB swings

10 Toes to Bar

10 Burpees

Run/Row 400m

Post time to comments:

Rest Day

Rest Day

WOD

 Bench Press

6-6-6-6-6

Post loads to comments:

WOD

Complete as Many Rounds as Possible in 20 minutes of:

15 Dumb bell Hang Clean and Press, 35/20lbs

50m carry Walking lunge, 35/20lbs, each hand

Post number of rounds to comments:

 

WOD

 As Many Rounds as Possible in 12 minutes of:

2 DB Thrusters

2  Box Jumps

Run/Row 1000m after each round

Post number of rounds to comments:

WOD

Push Press

3-3-3-3

Then

30 Double unders

20 Wall Balls

10 Box Jumps

Post loads and number of rounds to comments:

WOD

 For time:

21-18-15-12-9 reps of:

Row

Kettle Bell Swing

Toes to Bar

Post time to comments:

 

Rest Day

Rest Day

WOD

Run, Row, Bike 5k

Post time to comments:

 

WOD

Hand Power Cleans

3-3-3

Power Cleans

3-3-3

Cleans

3-3-3

Post loads to comments

WOD

 As Many rounds as possible in 15 min of

Row 250 

15 Walking lunges

10 Deadlifts body weight

Post number of rounds to comments

WOD

 Front Squats

5-5-5-5-5

Post loads to comments

WOD

 Run 400m

Then

 As Many Rounds as possible in 20 min of:

12 Push Press

12 Front Squat

Run 400m

Post time to comments:

Rest Day

Rest Day

WOD

 Complete a 20 min run

Use a 20 lbs weight vest or Backpack

Post time to comments:

WOD

 

 "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettle bell swings

WOD

 

 21-15-9 reps for time of:

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

Post time to comments.

WOD

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

WOD

 4 Rounds for time of:

Run/Row 400m

20 KB Swings

15 Pull ups

Post time to comments:

Rest Day

Rest Day

WOD

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.

WOD

 Overhead Squats

3-3-3-3-3

Post loads to comments:

WOD

 Complete as many rounds as possible in 15 min of:

5 Pull ups

5 Box Jumps

5 cal Ski Erg

Post number of rounds to comments:

WOD

5 Rounds for time of:

20 Push ups

20 Sumo Deadlift High Pull

20 Walking Lunges 

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:

Rest Day

Rest Day

 Happy New Year!

WOD

 EMOM for 15 minutes

3 Pull ups

3 Front Squats

3 Knees to Chest

WOD

5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
Post time to comments:

Rest Day

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

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:

WOD

 7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:

WOD

 Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
Post time to comments:

WOD

 Complete Every Minute on the Minute for 16 minutes of:
3 Pull ups
7 Push ups
10 Sit ups
Post the number of rep or minutes completed

WOD

 For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
Post time to comments

Rest Day

Rest Day

WOD

20-15-10 reps of:
Goblet Squats 24k
Push ups
Toes to Bar
Post your time 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

 Complete as many rounds as possible in 12 min of:

25 Push ups

50 Squats

Post number of rounds to comments:

WOD

 5 rounds for time of:

5 Muscle ups

15 Push Press 95/65lbs

25 Walking Lunges

Post time to comments:

WOD

 Complete as many rounds as possible in 20 min of:

10 Push ups

10 Toes to Bar

20 Front Squats 95lbs/65lbs

Post time to comments:

Rest Day

Rest Day

WOD

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

WOD

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

WOD

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

Compare to: 190202

WOD

 7 rounds for time of:
Run 100m (4 lengths on court)
Overhead squat 95lbs, 10 reps
Post your time to comments.

WOD

 Nasty Girls V2

3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans

♀ 125 lb ♂ 175 lb

Post time to comments.

Rest Day

Rest Day

WOD

 Complete a 20 min run/row

then do a ROMWOD

Post distance covered in 20 min.

WOD

 As Many Rounds as Possible in 12 min of:

20 cal row

15 Kettle bell swings

10 Box Jumps

Post number of rounds to comments:

WOD

  6-4-2-1-1

 Cleans

Post loads comments:

 

WOD

Complete as many rounds as possible in 10 minutes of:

30 Second L sit from the floor

10 object cleans

Post number of rounds to comments:

 

WOD

 As Many Rounds as Possible in 12 minutes:

10 Box Jumps

15 Push Jerks

10 Cal Assault Bike

Post number of rounds to comments:

Rest Day

Rest Day

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:

Rest Day

 

Happy Thanksgiving!

Get out of the gym and and enjoy the family?

WOD

 3 Rounds for time of:
250 Row
25 Kettle bell swings 1.5/1.0 pood
500m Row
40 Kettle bells swings 1.5/1.0 pood
250m Row
25 Kettle bell swings 1.5/1.0 pood
Post time to comments:

WOD

 4 sets, complete in 3 min:
Row 200m
9 Power Cleans 95/75
6 Thrusters 95/75
3 Shoulder to Overhead 95/75
Max Ball slam in remaining time
2:00 min rest between sets

WOD

As Many Rounds as Possible in 25 minutes of: 
10 1 legged squats
50 m Bear hug plate carry, AHAP
Post number rounds completed:

Rest Day

Rest Day

WOD

 3 Rounds for time
15 Toes to Bar
50 Double Unders

WOD

 Front Squats

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: 201026

Rest Day

Rest Day

WOD

 Technique work
Pick 3 movements or activities that you don't like, practice those moments:
Post movements that you improved on.

WOD

3 Rounds for time of:
Row 30 cal
25 kettle bell swings 24k/16k
15 Ring dips
Post time to comments:

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: 181130

WOD

 Overhead Squats
2-2-2-2-2-2-2
Post loads to comments:

WOD

 40-30-20-10 reps for time of:
Man Makers 60lbs/30lbs
Row 300m between each set.
Post your time to comments: 

Compare to: 161130

Rest Day

Rest Day

WOD

2 Rounds For Time:

Run 800m

40 Pull ups

60 Push ups

80 Squats

Use a 20lb vest if you have one

Post your time to comments:

 

 

WOD

 4 rounds for time of:

50-ft. overhead walking lunge, 135/95lbs
25 GHD sit-ups, or Abmat sit ups

Post time to comments:

 

WOD

 As many Rounds as possible in 20 minutes of:

12 Push ups

12 Walking Lunges 55/35lbs

Run 400m 20lbs vest

Post number of rounds to comments:

WOD

 5 Rounds for time of:

200m Run

20 Wall Balls

30 Double Unders

Post time to comments:

WOD

 Row 1000m

Then

Shoulder press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

3-3-3-3

Row 1000m

Post loads to comments: