Elaine during box jumps

Eight rounds, each for time of:
95/65 pound Thruster, 4 reps
8 Pull-ups
100 meter Sprint
Rest 1 minute
*Record total time (including rest) for score*

Big boy weight

complete as many rounds as possible 15 minutes of:
10 Wallball shots, 16/20 pound ball
10 Sit-ups
10 Superman
(compare to 11-1-10)

Does your workout prepare you for ANYthing?

-WOD-
3 rounds for time:
10 Wall-Climbs
10 Knees-to-Elbows
20 Box-Jumps

Burpees make Jolie smile.

:WOD:
*Complete all of these task for time*
3 Rope Ascents
Then 3 rounds of:
30 weighted walking lunge steps(25/45)
15 burpees

Ben enjoys some box jumps!

-WOD-
3 rounds for time:
Clean & Jerk (95/135) 3 reps
30 Double-Unders
20 Squats

Group action

:SWOD:
3-3-3-3-3
Push Press

:WOD:
2 Rounds of

3 min row for max calories
1 min rest
2 min of double unders
1 min rest
1 min of kb swings
1 min rest
*score is total number of reps/calories*

Full Range of Motion

21-15-9

Overhead Squat (35lb./ 55lb.)
Handstand push-up

Sydney Conquers New Heights!

-WOD-
Complete two rounds of the following.
Each round is timed and you have 5min of rest after round 1.
Row 500m
30 Back Squats(75/95)
30 Deadlifts (75/95)

Jackson

5 Rounds of:
10 DB hang squat cleans (25/45)
25 push-ups

Hey ya'll, watch 'is!!

-WOD-
AMRAP in 15 minutes of:
1 rope climb(now with a bell to ring at the top!)
5 Push Press(45/65)
10 Pistols

Back on the grind.

:SWOD:
(compare to 12-21-10)
Max reps in 3 mins of back squat (95/135)

Then

:WOD:
4 rounds of
15 Push Press(55/75)
25 Box Jumps (16/21)

Can you relate?

:SWOD:
Squat Snatch
5 x 5
Then
:WOD:
21-15-9
wallball shots (16/20)
Knees to Elbows
Box Jumps (16/21)

It's okay to jump on the snatch for power from the hips, but don't waste energy just so you look cool and make a cool sound.

-WOD-
15,12,9,6,3
Power Snatch(65/85)
Burpees

With the refreeze coming this afternoon, complete the wod that you didnt do yesterday.

-WOD-
Choice #1
50, 40, 30, 20, 10 of each exercise in this triplet
Push-ups
Sit-ups
Supermans

Choice #2
Tabata(8 intervals of 20sec of work and 10sec of rest)
of each:
Squats
Sit-ups
Push-ups

No need to endanger yourself trying to come for "torture"! Choose a WOD to do at home and spend some time with family, playing in the snow.

-WOD-
Choice #1
50, 40, 30, 20, 10 of each exercise in this triplet
Push-ups
Sit-ups
Supermans

Choice #2
Tabata(8 intervals of 20sec of work and 10sec of rest)
of each:
Squats
Sit-ups
Push-ups

Do this wod @ home. No on site wods today.

:WOD:
100 Burpees
100 Walking Lunges

Which one is correct? Which one do you do?

5 Rounds of:
200m run
12 burpees
1 minute rest between rounds.
*Subtract 4 mins from your total time, that is your score*

If this little guy can Deadlift, so can you!

-WOD-
Deadlift
5-5-5-5 Going heavy!!

Cash out:
15 Handstands or Handstand Push-ups
20 Knees-to-Elbows on Rope
25 Burpees

Love what you do.

20 Min AMRAP
10 Pistols
8 Wall Ball Shots
6 Sumop Deadlift High Pull(45/65)

See!! This is what Overhead Squats are for!

"Baseline"...if you didnt do it yesterday
-WOD-
AMRAP in 8 minutes:
3 Box Jumps (18/24in)
6 KB Swings (35/55lb)
9 Push Press (35/55lb)
Sprint 100m

New year...new goals

"Baseline"

Then

3 rounds for time of:
Run 400 meters
20 Overhead squats, 75 pounds
15 Pull-ups