WOD

Every 3 min for 15 min.
3 Cleans and 1 Clean and Jerk
Complete 3 cleans, dropping the bar, on rep 3,
clean and jerk
Work at 75% of 1RM.
Post loads to comments:

WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.

Compare to: 141218 

 

WOD

5 Rounds for time of:
6 Cleans 155lbs
18 Toes to Bar
Sand bag run around the building, Rain or shine (drop penalty, 10 Burpees)
Post time to comments

WOD

3 rounds for time of:
Run 200m with a sandbag
40 goblet squats 24 k
When  3 rounds are complete
100 double unders

Rest Day

Gym is closed today in honor of Labor day
Get out and do your sport or activity.

Rest Day

Rest Day

WOD

 Complete a 15 min run.

Post the distance covered.

WOD

Run 800m
Complete as many rounds as possible in 12 minutes of:
16 kettlebell snatch 24k/16k
16 Wall ball 20/14lbs
then;
Run 400m
Post number of rounds completed

WOD

 As Many rounds as possible in  

15 Burpees

15 situps

Post time to comments:

WOD

 5 Rounds for time of:

20 Walking lunges

20 Push press 95/65lbs

post numbr of round to comments:

WOD

 As Many rounds as possible in 15 min of:

20 Push ups

10 Front Squats 135/95lbs

10 Pull ups

Post rounds to comments:

 

Rest Day

Rest Day

WOD

 As Many Rounds as possible in 20 minutes of:

10 push ups

10 Toes to bar

10 SDHP

Post number of rounds to comments 

WOD

 Three Rounds for time of:

Run 200 m 
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar
Great outdoor WOD 
Post time to comments:

WOD

 5 Rounds for time of:

10 Pull ups

15 Squats

20 Push Press 

Post time to comments:

WOD

 4 Rounds for time of:

9 Pull ups 95lbs/65lbs

9 Thusters

Post time to comments:

Rest Day

Rest Day

WOD

 3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
Post time to comments:

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

AMRAP in 5 min of:
10 Goblet squats 24k/16k
10 Burpees
1 min. break
AMRAP in 5 min of:
5 Power Cleans 145/95lbs
10 Pull ups
Post number of rounds 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

5 Rounds for time of:
12 Hand Stand Push ups
6 Cleans
Post time and loads to comments:

Rest Day

Rest Day

WOD

3 Rounds for time of:
200m Farmers carry 35lb dumb bells, scale as needed
25 Push ups (deficit, hands on dumb bells)
15 Push press
Post time to comments:

WOD

Complete as many Rounds as possible in  16 minutes of:
15 Overhead squat 115lbs
Row 400m
Rest 1 min
Post number of rounds to comments: 

WOD

Three Rounds for time of:
Run 200 m
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar
Great outdoor WOD
Post time to comments:

WOD

Strength Day
Deadlift
5-5-3-3-1-1

WOD

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

Rest Day

Rest Day

WOD

 3 Rounds for time of:

25 Push ups

15 Push Press

7 Sumo Deadlift High pull

Post time to comments:

WOD

 Hang squat clean

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

WOD

 3 Rounds for time of:

40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

WOD

 Snatch

6-4-2-1
Post your times and loads to comments

WOD

 As Many Rounds as Possible in 20 min of:

6 cleans

12 Ring Dips

12 Pull ups

Post number of Rounds to comments:

Rest Day

Rest Day

WOD

 Run 5k

Post time to comments:

WOD

 For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time 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

WOD

Complete as Many Rounds as possible in 15 minutes of:
15 cal row
15 Wall Balls
10 Burpees over rower
Post number of rounds to comments:

WOD

3 times through with a continuously running clock,
do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups.
Once you fail, start over with strict chin-over-bar pull-ups.
Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Post reps completed for each segment.

Rest Day

Rest Day

WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
Post time to comments:

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
Post loads to comments:

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
Post number of rounds to comments:

WOD

5 Rounds for time of :
20 Single arm snatch, 50/35lb alt.
30 Double Unders
10 Toes to Bar
Post time to comments:

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rest Day

Rest Day

WOD

 Complete as Many Rounds as Possible in 20 minutes of:
500m row
15 Toe to Bar
10 Overhead Squats 95/65lbs
Post number of rounds completed to comments:

WOD

As many rounds in 12 minutes, ascending ladder:
2x Hang Power Snatch
3x Wall Ball
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)

WOD

 Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Post number of rounds to comments:

WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
Post time to comments:

Rest Day

Rest Day

WOD

 10-1 reps for time of:

Hang Power Snatch 75lbs
2x Push ups
3x Double Unders
 Post time to comments:

WOD

Weighted pull-ups 3-3-3-3-3 reps

Post loads and body weight to comments

WOD

 10 rounds

Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments: 

WOD

 As Many Rounds As Possible in 7 minutes of:

4 Burpees
17 flutter kicks
76 foot, Walking lunge 
Gym will be open until noon today in celebration of July 4th. BE SAFE.

WOD

 Every Minute on the Minute for 17 minutes:

10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed

Rest Day

Rest Day

WOD

 For Time:
Run 800m

20 Pull up

Run 400m

40 Push ups

Run 200m

80 Sit ups

Run 100m

100 Squats

Post time to comments:

WOD

 Hang Clean

3-3-3-3-3

Clean

3-3-3-3-3

Post loads to comments:

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

WOD

 Complete as many rounds as possible for 15 minutes of:

12 DB snatch 45lbs

12 step walking lunge

12 Pull ups

Post number of rounds to comments:

WOD

 5 Rounds for time of:

25 Push ups

20 SDHP 75lbs

Run 400m

Post time to comments:

Rest Day

Rest Day

WOD

 AMRAP in 20 min of:
16 Push press 95/65lbs
16 Pull ups
Run 50m odd rounds
Run 200m even rounds
Post number of rounds to comments:

WOD

 "Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.

WOD

5 Rounds for time of:
20 push ups
30 goblet Squats 24/16k
Post time to comments: 

WOD

 3 Rounds for time of:
24 Box jumps 24"
16 One legged squats
12 Dumb bells power snatch 40/20lbs
Post time to comments:

WOD

Complete EMOM for 10 min of:
3 reps of Front Squats at 60% of 1 RM
then
Complete AMRAP for 15 min of:
21 Clean and Jerks 95/65
15 Pull ups
9 Sit ups
Post loads to comments:

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.

WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
Post time to comments.

WOD

Deadlifts
6-4-4-3-2-2

then,

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
Post loads and number of rounds to comments:

WOD

Complete AMRAP in 15 minutes of:
Run 200m
12 Pull ups
8 145lb front squats (from floor)
Post number of rounds to comments:

WOD

Complete 50 pull ups
then
Overhead Squats
5-3-3-1
then
Complete 50 Ring Dips
Post load to comments:

Rest Day

Rest Day

WOD

Complete 20 min of:

Run
Post total distance completed in 20 minutes.

WOD

 4 Rounds of:

50m Buddy Carry
25m Walking DB RDL
15 Burpee Toes to Bar

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:

5 muscle ups

10 box jumps

15 leg levers

Post time to comments:

WOD

 Complete as Many Rounds as Possible in 20 min of:

8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Complete a 20 min run

Post distance to comments:

WOD

5 Rounds for time of: 

5 Cleans

25 Push ups