wod

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

WOD

Rest Day!

Dry Heave:: repeated involuntary retching unaccompanied by vomit

WOD

"Helen"

Three rounds for time of:
run 400m
1 1/2 pood kb swing x 21 (or 55lb db)
pull-ups x 15

Post time to comments.

WOD

21-15-9

KB Snatch right
KB Snatch left
Pull ups

For time.

WOD

Ladder 10-1

Thrusters
SDLHP

For time.

wod

Rest Day

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

WOD

800m Run
30 Push ups
30 Swings
30 Sit ups
30 Burpees
800m Run


For time.

The RETURN.....!?!??!?!

WOD

50 Squats 95lbs
40 Kettlebell swings 54lbs
30 Push ups
20 Burpees

For time

WOD

Rest Day!

WOD

100 Walking lunges
75 SDLHP 54lbs
50 Pull ups
25 Burpees


For time.

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

wod

Rest Day

School Demonstration

wod

Karen

150 Wall balls for time.

WOD

Fran

21-15-9

95lb Thruster
Pull ups

For time.

WOD

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

WOD

OHS x 50
Squat x 50
Push Press x 25

Use manageable weight.

wod

Rest day!

WOD

"Diane"

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

Post time to comments.

WOD

Jackie

Row 1000m
50 x 45lb Thruster
30 Pull ups

For time.

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

wod

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WOD

Rest day!

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.