WOD

 Run/Row 5k for time

WOD

 Run 800m 

then

7 Rounds for time of:

10 Pull up

20 Push ups

30 Squats

then

Run 800m

WOD

 Strength Day

3-3-3-3-3

Shoulder Press

Push Press

Push Jerk

Post load to comments:

WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

Post number or rounds to comments:

 

WOD

 10 Round for time of:

15 Burpees

15 cal Row

Rest Day

Rest Day

WOD

 Back Squat

5-5-5-5

Post loads to comments:

WOD

 As Many Rounds as possible in 20 minutes:

Walking lunges 25m, 24k/16k

Row 400m

Post number of rounds to comments:

WOD

 3 Rounds for time of:

10 Pull ups

20 KB Swings

30 Push ups

40 Squats

30 Push ups

20 KB Swings

10 Pull ups

Post time to comments:

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

Compare to: 190719

WOD

10 Rounds for time of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Rest Day

Rest Day

WOD

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

WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads 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

Rest Day

WOD

 As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds and reps completed to comments

 

WOD

4 Rounds for time of:
Row 400m
20 Kettle bell swings 24/16k
10 Pullup
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

As Many Rounds as possible in 15 minutes of:

Run 400m
15 Pull ups
10 Hand Power Cleans 135/95lbs
Post time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 9 minutes of:
12 Floor to overhead, 115/75lbs
12 Toes to Bar
Finish with a ROMWOD
Post number of rounds to comments:

WOD

Complete as Many Rounds as Possible in 15 minutes of:
40 Double Unders
30 Sit ups
20 Lunges
10 Cleans w/ Sand Bags
Post number of Rounds to comments:

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

WOD

Front Squats
8-6-4-2

WOD

Complete the following movements of:
Tabata This!
Squat
Rest 1 minute
Leg levers, hands on rig.
Rest 1 minute
Push up
Rest 1 minute
Sit up
Rest 1 minute
Kettle bell swing 16k
The Tabata interval is 10 seconds of work followed by 10 seconds of rest for 6 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post the total of the least amount of reps, of the 5 sets.

Rest Day

Rest Day

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

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

3 Rounds of
50 ft kettle bell carry, Front rack
15 Burpee Pull ups
50 Push ups
then
3 sets of:
:30 sec of Front Plank
:30 sec of R Forearm Plank
:30 sec of L Forearm Plank
:30 sec Rest

WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 60 sec
30 Double Unders
Rest 60 sec
Post number of reps completed

WOD

 Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
Post loads to comments:

Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 15 minutes of:

6 Pull ups

6 Squats 145lbs

6 Box jumps

Post number of rounds to comments:

 

WOD

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees
Post time to comments.

WOD

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

WOD

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

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

Rest Day

Rest Day

WOD

EMOM for 15 minutes of:
10 Power clean 115/75lbs
10 Toes to Bar 

WOD

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

WOD

2 Rounds for time of:
Run 400m
100 Double Unders
50 Push ups
40 Squats
30 Sit ups
20 Pull ups
10 Toes to Bar
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

 Complete as many rounds as possible in 20 minutes of:
15 Goblet Squats 24/16k
15 Kettle bell Swings 24/16k
15 Squats
15 Push press 24/16k
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Run 5k
Finish with a ROMWOD
Post time to comments:

WOD

For Time:
Run 800m
3 Rounds of:
15 DB Thrusters 40/30lbs
15 GH Sit ups
Run 800m
Post time to comments:

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

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments: 

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

Rest Day

Rest Day

WOD

For time:
Run to Ft Crook and Back
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 to ASB and Back

We will be back up top soon

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

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

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

3 Rounds of
50 ft kettle bell carry, Front rack
15 Burpee Pull ups
50 Push ups
then
3 sets of:
:30 sec of Front Plank
:30 sec of R Forearm Plank
:30 sec of L Forearm Plank
:30 sec Rest

Rest Day

Rest Day

WOD

Row, Run for 20 min.

Post distance 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

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

3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
Post time to comments: 

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:

Rest Day

Rest Day

WOD

Part A
Complete As Many Rounds as Possible in 5 minutes of:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.

Part B
3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead 95lbs

WOD

Run 800m
95 lb Overhead squat 25 reps
Run 100m
95lb SDHP 25 reps
Run 200m
95lb Push Press 25 reps
Post time to comments:

WOD

Eight Rounds for time of:
10 Deadlifts 275lbs
10 Push ups
Post the time to comments

WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Muscle ups
10 Snatch 95lbs/65lbs
Run 800m
Post the number of rounds to comments:

WOD

5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
Post time to comments.

Rest Day

Rest Day

Rest Day

Rest Day

WOD

Run, Row, Swim for 20 minutes 

post distance to comments:

WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed:

WOD

 3 Rounds for time of:
15 Pull ups
40 Squats
15 Dips
Finish WOD with Snatches
50%-75% of max load
5-3-3-3-2
Post time and loads to comments:

WOD

4 Rounds for time of:
50 foot overhead walking lunge 95lbs/65lbs
25 weighted situps 25lbs/10lbs
Post time to comments:

WOD

As Many Rounds as Possible in 10 minutes of:
5 Pull ups
10 Push ups
15 Squats

Complete 5 reps of Hang Clean
Cleans, Full Squat
5-3-2-2-1

Rest Day

Rest Day

WOD

5 Rounds for time of:
13 Pull ups
23 Kettle bells swings 1.5pood
33 Double Unders
Post time to comments:

WOD

Strength
4-4-4-4
Back Squat 80% of 1 rep max

3 Rounds for time of:
11 Push press 115lbs
21 Toes to Bar
Post time to comments.

WOD

 21-18-15-12-9-6-3 reps for time of:
115-lb. power cleans
Push Ups
Post time to comments.

WOD

 For Time:

 21-15-9 reps for time of:
115-lb. Overhead squats
Toes-to-bars
Post time to comments.

WOD

 3 rounds for time:
 6 reps of Db Power snatch (45#/35#)
6 reps Pull up
9 reps box jump overs (24in/20in)
Post time to comments:

Rest Day