Feel the Burn!!

One time through the following, with one rope climb after each set of 45...

45 Push ups
45 Pull ups
45 Sit ups
45 Burpees
45 Air squats
45 Lunges
45 KB Swings (35/55)
45 Renegade rows per arm (20/30)
45 DB Push press
400m Run
End with a rope climb

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Heavy Front Squats Ahead!!

400 m Run
20 Front Squats (145/205)
30 Box Jumps (20/24")
40 KB Swings (1 pood/1.5 pood)
50 Wall Balls (16/20)
400m Run

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Wednesday WOD

21-15-9

Row 200m
Wall Ball 2-fer-1's (14/20)
Deadlift (155/225)
Pull-ups

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So Hardcore

5 RFT

200m Run

10 Power Snatches 95/135

15 Box Jumps

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Machine

30 Burpees

15 Cleans 155/105

24 Burpees

12 Cleans 

18 Burpees

9 Cleans

12 Burpees

6 Cleans

6 Burpees

3 Cleans

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I whip my hair back and forth... I whip my hair back and forth

It's all about the hair!
 

Heavy Deadlifts Oh Yeah!!

5 Rounds for Time:

12 Bar Facing Burpees
9 Handstand Pushups
6 Deadlift (275/165)

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3-2-1-GO

Buy-in: 400m Run

With a 115/75 pound bar:
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat


Buy-out: 400m Run

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In & Out

4 Rounds of:

10-Squat Snatch (95/65)
10-Box Jumps (30/24″)
10-Toes 2 Bar


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13.4

7 minute AMRAP of:

3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...


Post number of reps to comments. Toes must both touch bar at the same time to count the rep.

Dousy

5 rounds for time:

400m Run
3 Power clean (140/205)
6 OHS (95/135)
9 Burpee pullups

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TGIF

4 RFT:

8 D/L 155/225
50 Dubs or attempts (200 Singles)
20 Hand Release Pushups
200m Run
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The Compromise

AMRAP 20 minutes

4 strict shoulder press (55/75)
8 snatches (55/75)
12 front squat (55/75)
100m row

Post number of rounds to comments!

Cameron

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Post time to comments! And have fun doing those triple unders...

The Blog is Back!

3 rounds for time:

400m Run
5 Clean and Jerk (125/185)
10 Pull-ups
15 GHD Sit-ups

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back to posting

5 rounds for time

5 HSPU
10 pull-ups
15 SDHP (70/55)
20 Dubs

Picture & Video

Check out those incredible arms! a.k.a. crossfit porn...

Fifties

For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders

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WOD

3 Rounds:

50 Dubs
25 Double Wall Balls
25 Kettle Bell Swings 35/55




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Kelley's Back & He's Gonna Be In Trouble...

5 Rounds
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95

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