wod

Rest Day

Thanksgiving

Happy Thanksgiving!

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3 Rounds of:

30 Wall Ball
20 Push Ups
10 Thrusters
2 Rope Climbs

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500m Row

21-15-9

Overhead Squats
Knees to Elbows
Medicine Ball Cleans

500m Row

Rest day

Rest Day

wod

Three rounds for time of:
1 Rope climb
21 Knees to elbows
21 Kettlebell swings
21 Push-ups
1 Rope climb
21 Box jumps
21 Back extension
21 Walking lunges
1 Rope climb

Post time to comments.

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1 Mile run

3 Rounds of:

10 Thrusters
15 Pull ups
20 Walking lunges

1 Mile run

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100 Pull ups

Every time you stop, do:

20 Sit ups
10 Push ups

rest day

Rest Day

Kelly

Kelly

5 Rounds of:

400m Run
30 Box jumps
30 Wall balls

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Do as many rounds in 20 mins of:

5 Burpees
5 Hand stand push ups
5 Pull ups
5 Deadlifts

Rope Burn!

Gym Closed

Gym Closed today!

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50-40-30-20-10

Burpees
Pass Throughs

For time.

Rest day

Rest Day

wod

21-15-9

Front Squat
Push Press
Pull Ups

Use 1/2 your bodyweight

Marcella and the crazy hammer

wod

5 Rounds of:

1 Rope climb
10 Tire flips
20 Keg lunges
30 Sledge hammers
1 Rope climb

mr Joshua

Mr Joshua

5 Rounds of:

400m run
30 GHD sit ups
15 Deadlifts 250lbs

Rest day

Rest Day

wod

Squat:
10-7-5-3-3-1-1-1

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2 Mins KB Snatch
2 Mins Medicine ball cleans
90 Sec KB Snatch
90 Sec Medicine ball cleans
60 Sec KB Snatch
60 Sec Medicine ball cleans
30 Sec KB Snatch
30 Sec Medicine ball cleans

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"Helen"

400m Run
21 KB swings(54/36)
12 Pull ups

3 Rounds for time.

rest day

Rest Day

wod

Squat

10-7-5-3-3-1-1-1

angie

Angie

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

For time.

filthy 50

50 box jumps 22"
50 jumping pullups
50 db swings 50#
50 walking lunges
50 knees to elbows (to this point I was a fast 18 min. I seriously was sucking wind at this point)
50 push press (45#)
50 good mornings (45#)
50 thrusters (45#)
50 burpees
50 double unders

Rest day

Rest day

Run 1 mile

3 rounds of:

10 Med ball cleans
10 Pull ups
10 Back extensions
10 KB swings

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.