Rest Day

WOD

 Run 5k

Post time to comments:

WOD

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.

WOD

Push Press
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

WOD

 4 Rounds for time of:

8 Deadlifts 145lbs

8 Hand Stand Push ups

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WOD

As many rounds as possible in 15 minutes of:

15 Front Squats 145lbs

15 Pull ups

Post Time to comments:

Rest Day

Rest Day

WOD

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

WOD

As Many Rounds as Possible in 20 minutes of:
Row 400m
145lb Squat Cleans, 8 reps
Chest to Bar Pull ups, 8 reps

WOD

3 Rounds for time of:

15 Front Squats 145lbs

15 Pull ups

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WOD

Complete 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
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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.

Rest Day

Rest Day

WOD

Complete for time
18-15-12-9 reps of:
Power Snatch 95/75lbs
Wall Balls 20/14lbs
Toes to Bar
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WOD

2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats
Scroll for scaling options.
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WOD

For time:
Run to around Bakers
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run around Mutual ins and Back to front door
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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 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:
Use your phone app to plot your course! Nike run or runtastic

WOD

Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
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Bear Complex demo

WOD

5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
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WOD

Overhead Squats
5-5-5-5-5
Deadlift
5-5-5-5-5
Post loads to comments:
Compare to: 180118

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

Rest Day

Rest Day

WOD

Complete a 10 min run
Then complete a ROMWOD
Post the movements that were the most difficult.

WOD

4 Rounds for time of:

9 Pull ups 95lbs/65lbs

9 Thrusters

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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

Front squat 5-5-5-5-5 reps
Scroll for scaling options.
Post loads to comments.

WOD

 "Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Rest Day

Rest Day

WOD

Complete as many Rounds as possible in  16 minutes of:
15 Overhead squat 115lbs
Row 400m
Rest 1 min
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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
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WOD

Strength Day

Push Press

5-3-3-1

Front Squats

5-3-3-1

WOD

3 Rounds for time of:

20 Push ups

10 Toes to Bar

10 Walking Lunge steps w/45lb plate

WOD

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

 Strength Day

Snatch

6-4-2-1

Clean

6-4-2-1

Post loads to comments:

WOD

3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

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WOD

Complete as many rounds as possible in 12 minutes of:

Clean into 5 Front squats

10 GH Sit ups

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WOD

 5 Rounds for time of:

20 Push ups

20 Back Squats 135lbs

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Rest Day

Rest Day

WOD

 Run 5K

Post time to comments:

 

WOD

6 Rounds for time of:

10 1 legged squats

Walking lunge 12 steps

WOD

 Hang Cleans

6-6-4-4-2-2

Cleans

5-3-3-1

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

6 Rounds for time of:

6 cleans

12 Ring Dips

12 Pull ups

Post number of Rounds to comments:

Rest Day

Rest Day

WOD

5 Rounds for time of:
20 Walking Lunges w/25 lbs overhead
30 Sit ups
40 double Unders or run 800m
Post time 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: 

WOD

 Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

 As Many Rounds as Possible in 20 min of:

6 cleans

12 Ring Dips

12 Pull ups

Post number of Rounds to comments:

WOD

 5 Rounds for time of:

15 Wall Balls 20/14lbs

15 GH Sit ups

15 GH Hip Extension

Post time to comments:

 

Rest Day

Rest Day

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:

WOD

 

Overhead Squats 95/75

8-8-4-4

Dead lift 

8-8-4-4

Post loads to comments 

WOD

“Cindy”

 As many rounds as possible in 20 min of:

5 Pull ups

10 push ups

15 Squats

Post number of rounds to comments:

WOD

 Back Squats

10-10-6-6-4-4

Post loads to comments:

WOD

 5 Rounds for time of:

10 Wall Balls 20/14

15 Pull ups

12 one legged squats (alt)

Post time to comments:

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 12 minutes of:
10 Toes to Bar
10 DB Thrusters 35lbs
Post number of rounds to comments:

WOD

 

 Gym is closed today.

As Many Rounds As Possible in 17 minutes of: 

4 Burpees
17 flutter kicks
76 foot, Walking lunge 

Post number of rounds to comments:

WOD

 Warm up

Complete as many rounds as possible in 20 min

10 Push ups

10 kettle bell swings

Farmers walk 2 40lb db, length of gym 

10 walking lunges, with same db

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

WOD

Complete 10 rounds for time of:
Sprint 60 yards
10 Deadlifts 115/75lbs
10 Hand release push ups
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Rest Day

Rest Day

WOD

 4 Rounds of:

12 Kettle bell swings

12 Goblet squats 

Row 500m

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WOD

 Complete as many rounds as possible in 12 min of

6 Hang Cleans 95/65

12 Ball slams

12 side swing tosses

WOD

 Front Squats 

3-3-3-3-3

Post loads to comments:

WOD

 4 rounds for reps:

1-minute max step-ups
1-minute max jumping air squats
*Rest 1 minute between rounds.

WOD

 As many rounds and reps as possible in 10 minutes of:

10 air squats
10 up-downs
10 push-ups

Rest Day

Rest Day

Rest Day

WOD

Weighted pull-ups 3-3-3-3-3 reps
Post loads and body weight to comments

WOD

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

WOD

3 Rounds for time of :
Run 400m
40 Ball Slam 30lbs
200m Farmers carry 16k
Post time to comments

WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2

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:

Rest Day

Rest Day

WOD

Strength day

Bench Press

9-7-5-3-3

Post loads to comments:

WOD

As Many Rounds as possible in 20 min

40 Cal Row

30 ball Slams

20 DB Snatch (alt) 40/35lbs

10 Burpees

Rest Day, Moving Day

 New location for next 8 months, near Bakers, could me a new opportunity.

WOD

Complete as many rounds as possible in 20 min of:

20 Cal Row

10 Burpees over the rower

20 Ball Slams 30/20lbs

WOD

3 Rounds for time of:

30 Squats

10 Box Jumps/Box Step up

10 Push press

Post time to comments:

Rest Day

Rest Day