WOD

 3 Rounds for time of

20 push ups

30 kettle bell swings 

40 Ball slams

Post time to comments:

Rest Day

Rest Day

WOD

 5 Rounds for time of: 

Row 250m

5 Cleans 95/75lbs

10 Burpees

Post time to comments:

WOD

 Complete as many rounds as possibe in 15 minutes of:

8 Pull ups

12 Kettlebell swings 24/16k

8 Push Press 95lbs

Post number of rounds to comments:

WOD

 3 Rounds for time of:

20 GH Sit ups

20 GH Hip ext

10 Overhead Squats

Post time to comments:

 

HAPPY NEW YEAR

Rest Day

Rest Day

WOD

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

WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Goblet Squats 24k/16k
20  step, Walking lunge, with kettle bell

Rest Day

 

MERRY CHRISTMAS!!

Merry Christmas
Get out of the Gym, enjoy your family!

Rest Day

Rest Day

WOD

 ROMWOD or Yoga session your choice

WOD

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

WOD

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

WOD

Backsquats
5-3-3-3-1
Post loads to comments: 

WOD

Row 400m (buy in)
Complete 3 Rounds for time of:
20 G H Sit up
20 GH Hip ext
20 Front Squats 75% (body weight)
Row 400 m (buy out)
Post time to comments:

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 min

15 Push Press

15 Box Jumps

Rest Day

Rest Day

WOD

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

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:

WOD

5 Rounds for time of:

12 Kettlebell swings

24 Wall Balls

Post time to comments:

WOD

 Complete as many rounds as possible in 20 min of:

5 Overhead Squats 

10 Toes to Bar

15 Push ups

Post number of rounds completed

Rest Day

Rest Day

WOD

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

WOD

 Complete as many rounds as possible in 20 minutes of:
50m Farmers carry kb 24k
25 Squats
Post number of rounds to comments:

WOD

As Many rounds as possible in 15 min of:

10 Clean and Press with DB 35lbs

15 Sit ups: may vary, Leg levers, sit ups, flutter kicks 

Post number of rounds completed:

WOD

21-18-15-12-9 reps of:
Thrusters 95/65lbs
Burpees over the bar
Post time to comments:

WOD

 "Cindy"

Complete as many rounds as possible in 20 min of:

5 Pull ups

10 Push ups

15 Squats,

Post number of rounds completed

Rest Day

Rest Day

WOD

Complete As many rounds as possible in 12 minutes of:

12 Kettle bells swings 24/16k

24 Walking lunges (farmers carry) 30lbs 

Post number of rounds completed

WOD

 4 Rounds of:
20 Knees to Chest
20 Russian Twist, 25 lb plate
16 Dead Bug Press, 25lbs plate

WOD

 Complete as many rounds as possible in 20 minutes of:
50m Farmers carry kb 24k
25 Squats
Post number of rounds to comments:

Rest Day

Rest Day

WOD

 4 Rounds of:
20 Knees to Chest
20 Russian Twist, 25 lb plate
16 Dead Bug Press, 25lbs plate

WOD

21-18-15-12-9 reps of:
Thrusters 95/65lbs
Burpees over the bar
Post time to comments:

WOD

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

WOD

Complete as many rounds as possible in 20 minutes of:
50m Farmers carry kb 24k
25 Squats
Post number of rounds to comments:

WOD

3 Rounds for time of:
10 Front Box Jumps 24"/20'
10 Pull ups
10 Side Box jumps
10 Pull ups
10 180 degree jumps
10 Pull ups
Post time to comments:

Rest Day

Rest Day

WOD

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

 

WOD

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

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:
Compare to: 180816

WOD

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

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

 For time:

Run, Row, Swim 20min

Post distance to comments:

WOD

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

WOD

5 Rounds for time of:

10 Push ups

15 Pull ups

10 Overhead squats

Post time to comments:

 

WOD

 As Many Rounds as Possible in 15 minutes of: 

12 Wall Balls 20/14lbs

12 Pull ups

Post number of rounds to comments:

 

WOD

 6 Rounds for time of:
10 Deadlifts (body weight lbs)
15 Toes to bar
Row 200m
Post time to comments:

Rest Day

Rest Day

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

6 Rounds for time of:
10 Deadlifts (body weight lbs)
15 Toes to bar
Row 200m
Post time to comments:

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

Rest Day

Rest Day

WOD

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

WOD

 5 Rounds for time of:
15 Wall Balls 20/14lbs

 15 SDHP 75lbs

Post time to comments:

WOD

 5 Rounds for time of:

12 Push press 95/65 lbs

24 Kettle bell swings 24/16k

Row 300m

Post time to comments:

WOD

Front Squats

5-5-5-5

Post loads to comments:

WOD

 Complete as many rounds as possible in 15 minutes of:

10 Pull ups

15 Push ups

20 Squats

Post number of rounds to comments:

Rest Day

Rest Day

WOD

For Time:
Run to Fort Crook and back.
then
21-15-9 of:
Deadlifts
Hand Release Push ups
then
Run to Fort Crook and back.
Post time to comments:

WOD

 CrossFit Games Masters Chipper
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

WOD

As Many Rounds as possible in 20 min of:
30 Double Unders
20 Sit ups
15 Overhead Squats 115/85lbs
Post time to comments:

WOD

 Deadlifts

5-3-3-1

Post loads to comments

WOD

 5 Rounds for time of:

12 Front Squats 155/135

36 Double Unders

Post time to comments:

Rest Day

Rest Day

WOD

Run, Row, Swim

1500m

Post time to comments 

WOD

Complete AMRAP in 7 min of:

10 Ball Slams, 30lbs
Row 150m

2 min Rest

Complete AMRAP in 7 min of:
7 reps of Power Clean
7 reps of Burpees over Bar
Post number of rounds competed in each AMRAP

WOD

 EMOM for 20 min of:

20 Double Unders
10 Toes to Bar
Post number of rounds completed to comments:

WOD

For Time complete: 

10 Cleans 135lbs/95lbs
10 Dips
8 Cleans
20 Dips
6 Cleans
30 Dips
4 Cleans
40 Dips
2 Cleans
Post time to comments:

WOD

 3 Rounds for time of:

12 Push press

24 Kettle bell swings

Row 300m

Post time to comments:

Rest Day

Rest Day

WOD

 Strength Day

Deadlift
5-5-3-3-1-1
Post loads 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

 21-15-9 reps for time of:

185-lb. front squats
14-lb. med-ball GHD sit-ups
Post time 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

 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

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

WOD

3 Round for time of:
Run 200m
12 Pull up
12 Thruster 95lbs
Post time to comments:

WOD

Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.