Rest Day

Rest Day

WOD

5 Rounds for time of:

20 Leg Levers

Row 300m

Post time to comments:

WOD

As Many Rounds as Possible in 20 minutes of:
10 Power Clean and Jerks 95lbs
10 Snatch Balance/Snatch Drops 95lbs
10 Toes to Bar
Post number of rounds to comments:

WOD

Front squat
5-3-1-1-1-1-1 attempt one rep max
Post loads to comments

WOD

Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips
Post rounds completed to comments.

Fixing the early arm pull with Coach Burgener - [video]

WOD

 Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
Post rounds completed to comments.

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Rest Day

Rest Day

WOD

 As Many Rounds as possible in 20 min:

Row 250m

20 Leg Levers

Post number of rounds to comments:

WOD

 Front Squats

3-3-3-3-3

WOD

 As Many Rounds as Possible in 15 min. of:

5 Overhead Squats

15 Push ups

Row 250 m

Post number of rounds to comments:

WOD

 4 Rounds not for time:

6 Front Squats 135lbs

16 Walking Lunges 50/35lbs

15 Leg levers

Post loads used to comments:

Rest Day

Rest Day

WOD

 Run a 5K

Post time 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:

WOD

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

WOD

5 Rounds for time of:
20 Sandbag step ups
20 1 arm dumb bell snatches 40/25lbs
50m Buddy Pull
Post time to comments:

WOD

50-40-30-20-10 reps for time of:
Dumbbell Thrusters  35lbs/25lbs
Sit ups

Then complete 3 rounds of 10 reps of Pull ups, strict, not timed
Post time completed to comments

Rest Day

Rest Day

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m (once around the building)
Post time to comments:

WOD

 Happy Thanksgiving


Complete as many reps as possible in 15 minutes of:
10 push ups
20 Squats
Post reps completed 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

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time 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.

Rest Day

Rest Day

WOD

12 Minutes of ascending ladder of:
3 Front Squats 115/85lbs
2 Toes to Bar
1  Burpees
Post total number of reps to comments:

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
Post time to comments:

WOD

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

WOD

Complete as many rounds as possible in 20 minutes of:
40 cal Row
30 Air Squats
20 Kettle Bell Swings
10 Pull ups
Post number of rounds to comments:

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

Rest Day

Rest Day

WOD

 Run 5K
Post time to comments:
Use your phone app to plot your course!

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

WOD

Strength
Back Squats
5-3-3-1-1

WOD

 Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

WOD

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Scroll for scaling options.
Post time to comments.

Rest Day

Rest Day

WOD

12:00 minute Ascending Ladder

1 Burpee

2 Toes to Bar

3 Kettle bell swings

1,2,3/2,4,6/ 3,6,9/4,8,12

post number of reps completed

WOD

Every Minute on the Minute for 16 min of:
 8 Strict push ups
 8 Pull ups

WOD

Strength
Front Squats
4-4-4-4-4
Post time to comments 

WOD

AMRAP in 15 minutes of:
15 cal Row
10 Burpees over Rower
10 Toes to Bar
Post time to comments:

WOD

5 Rounds for time of:
12 Pull ups
16 DB snatch 30/45lbs
Post time to comments:

Rest Day

WOD

 As Many Rounds as possible in 12 minutes of:

12 Walking Lunges 35lbs Dumb bells

12 Push Press 95lbs

12 Abmat Situps

Post number of rounds to comments:

WOD

 For Time:

Row 1000m

---

3 Rounds of:

15 Pull ups

20 Push up

8 Cleans

----

Row 1000m

WOD

 Complete Rounds of 10.9,8,7,6,5,4,3,2,1 reps of:

Oblique Twist

Goblet Squats

Box Step up 24" box

Post time to comments:

 

Rest Day

Rest Day

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:

WOD

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

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

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

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
Post time to comments

Rest Day

Rest Day

WOD

 5 Rounds for time of

10 Burpees

12 Front squats 135/95lbs

10 Cal Ski Erg

Post tine time to comments:

WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed:

WOD

 Shoulder Press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

2-2-2-2

Post loads to comments:

WOD

 Complete as many rounds as possible in 9 minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post number rounds to comments:

WOD

As Many Rounds as possible in 15 min of:
10 Pull ups

15 Push ups

20 Goblet squats

Post number of rounds to comments:

Rest Day

Rest Day

WOD

 Complete a 20 min run/row
finish with ROM/WOD

WOD

As many rounds as possible in 30 minuters:
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

 3 Rounds for time of:
Row 200m
16 Jumping Lunge
16 V ups
16 Goblet squats 24k
then
Front Squats
4-4-4-4-4

WOD

 5 Rounds of max reps of:
30 sec, Push press
Rest 30 sec
30 Double Unders
Rest 30 sec
Post number of reps completed

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:

Rest Day

Rest Day

WOD

 

 Front Squat

1-1-1-1-1-1

Post loads 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

 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

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

Complete as Many Rounds as Possible in 20 minutes of:

20 Push ups

20 Kettle bells swings

20 Walking Lunges

Post time to comments:

Rest Day

Rest Day

Rest Day

WOD

 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 20 min of:

6 Front Squats

10 pull ups

10 cal row

Post number of rounds to comments

WOD

5 Rounds for time of:

20 Push ups

20 Kettle bells swings

20 Walking Lunges

Post time to comments:

 

Rest Day

Rest Day

WOD

15-12-9 Reps for time of:
Hang Power Cleans
Overhead Squats
Post time time to comments:

WOD

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats

Post number of rounds to comments:

 

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

WOD

5 Rounds for time of:
200m Run
12 Power Snatch 95/75lbs
12 Pull ups
Post number of rounds to comments:

WOD

 As Many Rounds as Possible in 20 min of:

15 Push ups

20 Goblet Squats 24k/16k

Post number of rounds to comments:

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: 200609

WOD

3 Rounds for time of:

15 Pull ups

15 box jumps

15 Kettle bell swings

WOD

 Cleans

5-5-3-3-1

Post loads to comments:

WOD

 Complete as Many Rounds as Possible in 15 min of:

10 GH Sit ups

25 m Walking Lunge w/ 35lb plate overhead

Post number of rounds to comments:

Rest Day