OMAR

20-15-10-15-20

Wall Balls

Pull Ups

Dips

Strict Press

Run 200 on 20-10-20

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WOD

50, 40, 30, 20, 10

Air Squats

Push ups

Sit ups

Dubs

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Jakes WOD

75 pushups
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 pushups

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WOD Mod Eric

5 Rounds for time:

Run 400 on odds; 200 on evens
6 Squat Clean Thrusters
12 Kettle Bell Swings
18 Pushups

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Mid Atlantic Qualifier

21-15-9:

Overhead Squat (65/95)
Box Jumps
Run 400m at the beginning of each round

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Light Linda

10-9-8-7-6-5-4-3-2-1:

½ BW Bench
BW Deadlift
½ BW Power Clean

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Recovery

4 rounds:

5 HSPU
10 Bench Press
20 Push Press
30 Double Unders

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THE PUKER

Courtesty of FitNiss
...4:00 sharp at the track...

Start at End Zone
Sprint to 50yd line & back x7
50 Push Ups
Sprint 50yd line & back
50 Air Squats
Sprint 50yd line & back
50 Burpees
Sprint 50yd line & back
50 Crunches
Sprint 50yd line & back
50 Jumping Lunges
Sprint 50yd line & back
50 Jumping Squats
Sprint 50yd line & back
100 Mountain Climbers
Sprint 50yd line & back

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The Aftermath

4 Rounds:

600M Run
25 K.B. Swings
25 Hollow Rocks
80yds Lunges

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Queen

3 rounds:

10 hang power snatch (65/95)
15 pull ups
20 squat jumps
10 presses (65/95)

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TGIF

10 rounds:

5 Muscle Ups (10 PU 10 Dips)
5 HSPU
5 Thrusters (65/95)
Run 200

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Crusher

7 rounds of 7:

Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run

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Heat It Up

4 Rounds:

400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups

Outside on the track!!

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T-$$$$

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:
200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

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Compare times to 12.5.08

In Control

3 rounds:

10 Strict Pull Ups
20 Weighted Walking Lunges
50m Farmers Carry
25 SLOOOW Ab Mat Sit Ups

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Pain Train

3 rounds:

30 SDHP
30 Burpees
10 HEAVY Shoulders to Overhead (in any form)

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BossMan

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

Box Jumps
Push Ups
Squats
Situps

Even-100M Run
Odd-200M Run

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The hands of a true CrossFitter!

5 rounds:

10 Hang Squat Cleans (65/95)
15 Pull-ups
10 Push Press (65/95)
15 K.B. Swings (35/53)

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Friday WOD

800m Run

5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows

800m Run

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