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

WOD

 Overhead Squat

5-3-3-3-1

Post loads to comments:

WOD

6 Rounds for time of:

15 Pull ups

15 Push Press 95/75lbs

50m Farmers Walk 24k Kb/16kg

Post time to comments:

 

Rest Day

Rest Day

WOD

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Post rounds/reps completed 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 

WOD

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Post loads and mile time to comments.

WOD

Complete as many rounds as possible in 11 minutes of:
11 Shoulder to overhead, Sandbag
11 Sandbags step ups

Rest Day

Rest Day

WOD

 Run 5K
Post time to comments:

WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups

Post time to comments:

WOD

 Clean (Squats)

 3-3-3-3-3 reps
Post loads to comments.

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete:

Rest Day

Rest Day

WOD

 Row or Run 3k

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

Cleans, AHAP
5-5-3-2-1 reps
Post loads to comments

WOD

Complete as many rounds as possible in 20 min of:
40 cal Rower
30 Ab mat sit ups
20 Kettle bell swings 24k/16k
10 Burpees
Alt
Run 800m
30 Sit ups
20 Kettle swings, DB or odd object
10 Burpees
Post number of rounds to comments:
 

Rest Day

Rest Day

WOD

 5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

WOD

5 Rounds for time of:
60 Double Unders
40 Step Back Lunges
20 Burpees
Post time to comments:

WOD

For time:
50 strict pull-ups
100 push-ups
150 squats
Post time to comments.

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
Post number of rounds to comments:

WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete: 

WOD

Complete as many rounds/reps as possible in 6 minutes of:
10 Box jumps
10 Power snatch 95/65lbs
      then
Complete as many rounds/reps as possible in 6 minutes of:
250 Row
15 reps of jumping squat over the rower.
Post number of rounds/reps completed in each WOD:

WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
Post time to comments:

Rest Day

Rest Day

WOD

5 Rounds for time of:
10 Pull ups
20 Kettle bells swings
30 Push ups
Post rounds to comments:

WOD

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

WOD

Complete as many rounds as possible in 20 minutes of:
12 Push press (40lb sandbag)
12 Back Squats (40lb sandbag)
Post number of rounds to comments:

WOD

 As Many Rounds as Possible in 15 min of:

20 Push ups

10 Overhead Squat 95lbs

5 Deadlifts Body weight

Post number of rounds to comments:

 

WOD

 5 Rounds for time of:

15 Push Press 75lbs

15 Sumo Deadlift High Pull 75lbs

Rest Day

Rest Day

WOD

Complete as Many Rounds as possible in 15 min of:
19 Wall Balls
19 Row 19 Cal.
then
Deadlifts
5-3-3-1
Post numer of rounds and loads to comments:

WOD

Hang Clean, AHAP
5-5-3-2-1 reps
Post loads 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:
6 Pull ups
12 box jumps
Row 300m
Post time to comments:

Cleans
6-4-2-1
Post loads to comments:

WOD

Complete as Many Rounds as Possible in 7 min of:
7 Burpees over Bar
7 Thrusters 95/75
Run 200m
Rest 5 min, Then
AMRAP in 5 min of:
5 Front Squats 95/65lbs
5 Push Press 95/65lbs
Post Rounds and reps to comments:

Rest Day

Rest Day

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD

Hang squat clean 

5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

WOD

Strength Day
Overhead Squats
3-3-3-3-3
Post loads to comments:

Compare to: 150119

WOD

For Time:
100 squats
80 push ups
60 Sit ups (Abmat)
40 Kettlebell swings
20 dumb bell Hang Squat Cleans, 30 lbs
10 push press 95lbs
Post time to comments. 

WOD

AMRAP in 15 minutes of:
11 Jumping squats
22 Push ups
11  Deadlifts, Body weight
Post the number of rounds to comments

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
8 Wall Ball shots 20/14lbs
8 Power Cleans 135/95lbs
Run 40m shuttle 

WOD

7 Rounds for time of:
Row 300m
15 Burpees over rower
Post time to comments:

WOD

 Clean and Jerk
3-3-3-3-3
Post loads to comments:

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

WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
Post time to comments:

Rest Day

Rest Day

WOD

 5 Rounds for time of:
10 Ring dips

10 GH Situps

10 Front Squats 95/75lbs

Post time to comments:

WOD

Complete as many rounds as possible in 20:00 minutes of:
400m Run
20 Burpee Pull ups
Post number of rounds completed:

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:

WOD

5 Rounds for time of:
Run 100m shuttle w/ Sandbag or ruck
30 Push ups
15 Sumo Deadlift High pulls 75/55lbs
10 Pull ups
Post time to comments:

WOD

For Time:
Run 800m
20 Man Makers 40/25lbs
Run 600m
15 Man Makers 40/25lbs
Run 400m
10 Man Makers 40/25lbs
Run 200m
5 Man Makers 40/25lbs
Post your time to comments:

Rest Day

Rest Day

WOD

50-40-30-20-10 reps for time of:
Pull ups
Goblet Squats 16k
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. 

WOD

AMRAP in 7 min of:
11 overhead squats 95 lbs
11 Toes to Bar

Post number of rounds to comments:

WOD

Clean Ladder
1-1-1-1-1-1-1
Start at 135/95
Post max reps to comments:
Compare to: 160914

WOD

Complete as Many Rounds as Possible in 12 minutes of:
12 Dumbbell Thrusters 25/35lbs
36 Double Unders
Post the number of rounds completed to comments
Compare to: 170206

Rest Day

Rest Day

WOD

Swim, Row, Run 20 min
Post times and distance to comments:

WOD

7 Rounds for time of:
5 SDHP 95 lbs
5 HSPU
Post time to comments:

WOD

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

WOD

Complete as many rounds as possible in 16 min of:
12 Sand bag, Deadlifts
10 Sand bag, Power Cleans
8 Sand bag, Push Press
Post number of rounds to comments:

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
Post time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 min of:
Row 400m
10  floor to overhead 95/65lbs
10 Toes to Bar
Post number of rounds to comments:

WOD

Complete As Many Rounds As Possible in 12 minutes of:
8 Push Press 95lbs
16 One legged squats (alt)
Post number of rounds to comments:

WOD

 For Time:
5 Deadlifts 225lbs
10 1 legged squats
20 Pull ups
30 DB Alt, Snatch 50/35lbs
40 Squats
50 Push ups
40 Squats
30 DB Alt, Snatch 50/35lbs
20 Pull ups
10 1 Legged squats
5 Deadlifts 225 lbs
Post time comments:

WOD

3 Rounds for time of:
Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

Rest Day

Rest Day

WOD

 AMRAP in 12 min of: 

Row 300m

12 Push Press

12 Kettle Bells swings

Post number of rounds to comments:

WOD

5 Rounds for time of:
30 Double Unders
20 Sit ups
15 Overhead Squats 115/85lbs
Post time to comments:

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:

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

 3 Rounds for time of:

10 Pull ups

20 Kettle bell swings 24/16k

Row 300m

Post time to comments:

Rest Day