Rest Day

WOD

5 rounds – Complete AMRAP in 3 minutes of:
3 reps of Power snatch (95#/65#)
6 reps Pull up
9 reps box jump overs (24in/20in)
Rest 60 seconds between each 3 minute AMRAP/Round. 

WOD

 For Time:
1 Strict HSPU
18 One legged Squats
2 Strict HSPU
16 One legged Squats
3 Strict HSPU
14 One legged squats
4 Strict HSPU
12 One legged squats
5 Strict HSPU
10 One legged squats
6 Strict HSPU
8 One legged squats
7 Strict HSPU
6 One legged squats
8 Strict HSPU
4 One legged squats
9 Strict HSPU
2 One legged squats
10 Strict HSPU
Post time to comments:

WOD

5 Rounds for time of:
5 Man Makers 25/35lbs
5 Squat cleans 155/115lbs
5 Box Jumps 30/24in

Post times to comments.

WOD

For Time:
10 reps Muscle ups
20 Power snatch 95lbs
30 Hang Cleans 95lbs
Post time to comments:

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.

Rest Day

Rest Day

WOD

2 Rounds for time of:
40 Wall Balls
20 Toes to Bar
10 Box Jump 24"

WOD

3 rounds for time of:
5 overhead squats 95lbs
30 4 count flutter kicks
Post time to comments:

WOD

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

WOD

As Many Rounds as Possible for 20 Minutes of:
12 One legged squats (alt)
30 Double Unders
1 Shuttle run 100 feet
Post number of rounds to comments:

WOD

7 Rounds for time of:
15 Pull ups
15 Goblet squat 1.5 pood

Rest Day

Rest Day

WOD

Complete the following for time:
50 reps Double Unders
50 Box jump overs
50 Kettle bell swings
50 Pull ups
50 Kettle bell swings
50 Box Jump overs
50 Double Unders
Post time to comments:
 

WOD

Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

 Compare to: 120108

The Front Squat - [video]

WOD

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

WOD

3 Rounds for time of:
20 Alternating DB Snatch 30lbs
10 box jump overs 23"
200m sprint
Rest while partner does their round, alternate rounds.


The Deadlift - [video]

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Compare to: 130225

Rest Day

Rest Day

WOD

As many rounds as possible in 15 min of:

5 Thrusters 95/65lbs

10 Pull ups

15 Push ups

Post number of rounds to comments:

WOD

 Warm up

Front Squats

3-3-3-3-3

Post loads to comments:

WOD

 "Cindy"

As many rounds as possible in 20 min of:

5 Pull ups

10 Push ups

15 Squats

Post time to comments:

 

WOD

Complete as many rounds as possible in 20 minutes of:
Row 250m
10 pull ups
10 Deadlifts Body weight
Post loads to comments.

BU CrossFit open 8-10 today 

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 15 minutes of:
12 Pull ups
36 Kettlebells swings, 24/16k
Post number of rounds to comments:

WOD

Strength: Back Squat work up to 1 Rep Max then
Ghost
6 Rounds for time of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 min of rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

WOD

 As Many Rounds as Possible in 15 min of:

15 Abmat Situps

10 Front Squats 

5  Pull ups

Post number of rounds to comments:

WOD

 Hang Cleans

3-3-3-3-3

Cleans

3-3-3-3-3

Post loads to comments:

 

WOD

5 Rounds for time of:

20 Kettle bells swings 24/16k

15 Push press 95/65lbs

10 GH sit ups

Post time to comments:

 

Rest Day

Rest Day

WOD

 Run, Swim, Bike 20 min

Post distance to comments:

WOD

 

As many rounds as possible in 20 minutes of:

10 cal of Bike/Ski erg

10 Burpees

10 Sit ups

Post number of rounds to comments:

OR

Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.
Post your weight of the ruck on the comments.

WOD

Strength Day
Hang Clean 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
Post loads to comments

WOD

Complete as many rounds as possible in 12 minutes of:

8 Dips

8 Walking Lunges

8 Overhead Squats

Post number of rounds to comments:

WOD

 5 Rounds for time of: 

20 Push ups

15 Back Squats (body weight)

10 Pull ups

Post time to comments:

Rest Day

Rest Day

 

WOD

Strength Day

Front Squats

8-4-4-2

Post loads to comments:

WOD

 As Many Rounds as Possible in 15 minutes of:
12 Pull ups
36 Kettlebells swings, 24/16k
Post number of rounds to comments:

Rest Day

Rest Day

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

Complete as many rounds as possible in 20 minutes of:
4 DB Thrusters 50/35lbs
6 Toes to Bar
24 Double Unders
Post time to comments:

WOD

4 Rounds for time of:
Run 200m
20 Wall Balls
15 Toes to Bar
Post time to comments:

WOD

Clean and Jerk
2-2-2-2-2
Post loads to comments:

WOD

5 Rounds for time of:
Row 250 m
15 Thrusters 35lb/20lb
15 Push ups
Post time to comments:

Rest Day

Rest Day

WOD

4 Rounds for time of:
15 Kettle bell swings 24/16k
20 Air Squats
15 4ct mountain climbers
Post time to comments:

WOD

 Strength Day

 Cleans 6-4-2-1-1 reps
 
Post loads to comments.

 

WOD

6 Rounds for time of:

20 Goblet Squats

15 Kettle bell swings

10 Ball Slams 20lbs

Post time to comments: 

 

WOD

5 Rounds for time of:
9 Cleans 145lbs/95lbs
45 Double Unders
Post time to comments:
 

WOD

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

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 12 minutes of:

8 Dips

8 Walking Lunges

8 Overhead Squats

Post number of rounds to comments:

WOD

As many rounds as possible in 15 minutes of:

10 cal of Bike/Ski erg

10 Burpees

10 Sit ups

Post number of rounds to comments:

OR

Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.
Post your weight of the ruck on the comments.

WOD

5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Post time to comments:

WOD

 Strength Day

Dead Lift

5-5-5-5-5

Post loads to comments

WOD

 5 Rounds for time of: 

15 Push up

15 Single leg RDL

15 opposite elbow to knee

Post time to comments:

Rest Day

Rest Day

WOD

 Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.

Post your weight of the ruck on the comments.
 

"Just one can of fizzy drink a day IS enough to raise the risk of developing diabetes by 50%," Daily Mail.

WOD

 Complete as many rounds as possible in 14 minutes of:

9 HSPU
9 Front squats 145lbs (Cleaned no rack)
9 Pull ups
Post number of rounds to comments:

WOD

 Complete as many rounds as possible in 16 min of:

12 push ups
24 Squats (add wt to scale up)
12 step walking lunge add wt to scale up)

Post # of rounds to comments:

WOD

Strength Day

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 12 minutes of:

12 Push Press

12 1 Legged Squats

12 Leg Leversl

Post number of rounds to comments:

Rest Day

Rest Day

WOD

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

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds 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 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
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

Row for 15 minutes
Post distance completed:
next
Complete a ROMWOD

WOD

 21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

WOD

 Strength Day
Deadlift 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
Post loads to comments

WOD

For Time:
20-16-12
Assault Bike (cal)
Kettle bell swings 24/16k
Post time to workouts

WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Post time to comments:
complete a ROMWOD after your workout

Rest Day

Rest Day

WOD

 Hang squat clean
5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

WOD

2 Rounds for time of: 

40 Cal. Row 

30 Kettle Swings 24k,16k

20 Wall Balls

10 Pull ups

5 DB Hang Clean and Press 45/30lbs

Post time to comments:

WOD

 21-18-15-12-9-6-3 reps for time of:

Front squats 165/125lbs
GHD sit-ups

Post time to comments:

WOD

 5 Rounds for time of:

10 Db push press Right

10 Db push press Left

Row 400m

Post time to comments:

 

WOD

Complete as many rounds as possible in 12 min of:
5 Push ups

10 Sit ups

15 Burpees

10 Thrusters

5 Toes to Bar

Compare to 160928

Rest Day

Rest Day

WOD

 As many rounds as possible in 12 min of

10 DB snatch

20 sit ups

WOD

 15 minute ascending Ladder:

 4 Kettlebell swings

3 Box Jumps

3 cal rower

(4/3/3, 8/6/6, 12/9/9, 16/12/12, 20/15/15…)

WOD

7 Rounds for time of:

Run 400m

9 Burpees

9 Sit ups

Post time co comments:

WOD

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

Post number of rounds to comments:

WOD

 As many rounds as possible in 15 min of:

10 Wall balls

10 Front Squats

Post number of rounds to comments: