WOD

15 deadlifts @ 135#/95# or scaled as needed

20 double unders

10 rounds for time

You're making us look good Alex! Love the dedication!

WOD

Clean and jerk - 1,1,1,1,1,1,1

Snatch - 5,5,5,5,5

WOD

1minute of rowing

1 minute of push-ups

1minute of squats

1 minut of pull-ups

2 minut rest

3 rounds for total score of reps (calories on the rower)

WOD

7 pull-ups

7 thrusters @ 75#

7 burpees

5 rounds for time

WOD

21-18-15-12-9

Overhead squats at 95#

Ring Pull-ups

WOD

10 wall balls

10 sumo deadlift high pulls @ 95#/65#

10 rounds for time

WOD

Crossfit Total

WOD

"Cindy"

5 pull-ups, 10 push-ups, 15 squats

as many rounds as possible in 20 minutes

or

The Pull-up Progression

1 pull-up the first minute, two pull-ups the second minute, three the third and so on until you are unable to complete the amount of pull-ups required in the minute. Post completed minute

WOD

50 squats

25 ring dips

2 minutes rest

5 rounds for time

post times not including rest

WOD

Squats

5,5,5,3,3,3,3,3,1,1,1

Add weight on every set working toward your max

post loads to coments

WOD

Fight Gone Bad!!!

WOD

Overhead squats

15,15,15,15,15

WOD

5 deadlifts @ 225#/135#/95#

10 push press @ 95#/65#

As many rounds as possible in 20 minutes

Scale as needed

WOD

"Elizabeth"

21-15-9

Cleans @ 135#/95# and ring dips

post times to comments

WOD

Max Jerk

1,1,1,1,1,1,1,1,1,1

Post loads to comments

WOD

"Got Gas???"

50 push-ups

50 pull-ups

50 thruster @ 65#/45#

50 deadlifts @ 135#/95#

2 rounds with 3 minutes rest between rounds. Post 1st and 2nd round times.

Matt! What bit you?????

WOD

30 muscle-ups for time

scale using pull-ups and dips

WOD

As many double-unders as you can do in 30 minutes

post count to comments

WOD

5 dead lifts, 5 cleans and 5 clean and jerk.

Perform from start to finish without resting the bar on the ground (only touch and go).

5 sets working toward a maximum.

Post loads to comments

WOD

KB swings @ 24 KG and Pullups

30-20-10-9-8-7-6-5-4-3-2-1

Post times

WOD

25 front squats @ 95#/65#

25 pull-ups

5 rounds for time

post times to comments

WOD

Squats 3,3,3,3,3

Post loads to comments

WOD

Deadlifts @ 185#/95# and ring push-ups

21-18-15-12-9-6-3

Post times to comments

Nice lift Michelle!!!!!!!!

WOD

200 double-unders for time but here's the catch:

Every time you miss a double-under you must do 3 burpees.

Scale using pushups.

Post times to comments

Nice FGB Dan!

WOD

Cleans - 1,1,1,1,1,1,1

Work toward a max load. Post to comments

WOD

Overhead squats @ 95#, 75#  or scale as needed

15,15,15,15,15,15,15,15

Take 1 min rest between sets and partition as needed

Post times to comments (not including rest minutes)

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD

G.I. Fran

21-15-9

Thrusters @ 95/75

Burpee Pull-ups

This one is a killer.  Eric and I tested it out head to head yesterday.  The video will be posted soon.

WOD

Front Squats

3,3,3,3,3,3,3,3,3,3

Work toward a max load

Post loads to comments