WOD - Four Mile Boots & Utes Run

Have a good'un.

WOD - Functional Fitness

For time:
- 115 lbs. Push/Press

Immediately into 3 rounds of:
- Ring dips x 10
- Toes-to-bar x 10
- XFit Situps x 30
- 2 pood KB farmer's walk for 100m

Post times to comments. Have a good'un.

WOD - Functional Fitness & Sprints

A.M. WOD - 5 Rounds for Time:
- 400m Sprint
- 12 Pullups
- 21 KB Swings (53 lbs.)

P.M. WOD - Sprints:
- 800m Sprints x 5 - After each sprint, jog a quarter mile at a pace that will keep your HR high, then sprint another 800m. Repeat until a total of 5 800m sprints are commenced.

Have a good'un.

WOD - "Rocketman" (Revisited)

For time:
- 400m Sprint
- 30 Pullups
- 400m C2 Row
- 20 Burpees
- 400m Sprint
- 10 Wall Climbs
- 400m C2 Row
- 20 Burpees
- 400m Sprint
- 30 Pullups
- 400m C2 Row

Fun stuff. Have a good'un.

WOD - Monday Minutes

For 10 minutes:
5 snatches (95lbs) every even minute (0, 2, 4, 6, 8, 10)
3 wall-climbs every odd minute (1, 3, 5, 7, 9)

3 minute rest

7 minute AMRAP:
SDHP (95lbs) x 7
Box Jumps x 7
Push-ups x 7

WOD - "Functional Fitness"

Six rounds for time:
- Deadlift x 3 (275 lbs)
- Toes-to-bar x 6
- Burpees x 9

Have a good'un.

WOD - "The Ron Swanson"

Skill Work:
- Squat Cleans
- "L" Hold Pullups

WOD - Four rounds for time:
- 400m Sprint
- Wall Climb x 5
- Sled Push 100m (3 bricks)
- Overhead Walk 100m (95 lbs.)

WOD - "Davy Crockett"

Skill Work - Bear Complex (3 Sets, 6 Reps, 95 lbs.)

WOD - Four rounds for time:
- 50m Bear Crawl
- 50m Burpee Broad Jump
- 15 Pullups
- 15 SDHP
- 15 Wall Ball Slams (20 lbs.)

After the WOD, a few of us went on a 5 mile active recovery jog. It's too nice outside to call it quits.

Have a good'un.

WOD - "Nutts"

Compare to November's time.

Complete for time:
- 10 Handstand Pushups
- 15 Deadlift (245 lbs)
- 25 Box Jumps
- 50 Pullups
- 100 Wallballs (20 lbs.)
- 200 Double Unders (or 400 Single Count)
- 400m Sprints w/ 45 lb. Sandbag

WOD - Functional Fitness

Four rounds for time (w/ a partner...divide workload as necessary):
- Sled Push (Complete Triangle)
- 80 Ammo Can Presses
- 30 Pullups
- 20 Burpees
- 10 Hand Stand Pushups

Have a good'un.

WOD - Bromigo

We started to do a vanity workout - Arms. Then, we got bored and did a small WOD. Here it is:

Arms - 3 sets, 8-10 reps:
- EZ Bar Curls s/s Skull Crushers
- Dumbbell Hammers s/s Triangle Push Downs

WOD - 4 rounds:
- 400m C2 Row
- 12 Box Jumps
- 10 Handstand Pushups

Have a good'un.

WOD - Functional Fitness

Four rounds for time:
- Pullups x 20
- Kettlebell Swings (53 lbs.) x 15
- Push/Press (95 lbs.) x 10
- Pushup/Dip Passthru x 10
- 400m Sprint

WOD - Fran

Courtesy of Crossfit.com:

Fran - 21, 15, 9:
- Thrusters (95 lbs.)
- Pullups

Post times to comments.

WOD - 5x5

Five sets, five reps of the following:
- Back Squat
- Deadlift
- Flat Dumbbell Bench
- Incline Dumbbell Bench
- Seated Military Press

Functional Fitness

75lbs Rx

Run 400m

30- Pull-Ups

30- Snatch

Run 400m

30- 20# Medi Ball Slams

30- Push-Press

Run 400m

30- Pull-Ups

30- Snatch

Run 400m

30- 20# Medi Ball Slams

30- Push-Press

Sorry I got this up so late, it took all evening for me to recover!

Functional Fitness

Wall Climb x 5

Thruster (75#) x 15

Burpee x 15

Wall Climb x 5

Thruster (75#) x 15

Burpee x 15

Wall Climb x 5

3 Minute Rest

Repeat

Mid-level Endurance

800m Run

30 Pull-Ups

30 Pass-Thru w/dip

800m Run

30 Sumo Deadlift High Pull @ 95#

Barbell Overhead Walk 50yds down and back @ 95#

800m Run

30 Pull-Ups

30 Pass-Thru w/dip

800m Run

30 Sumo Deadlift High Pull @ 95#

Barbell Overhead Walk 50yds down and back @ 95#

* Had a huge turn out today! Awesome day seeing everyone get back into the swing of things. Lots of great competition between the participants. Push yourself and work for the weekend!

Functional Fitness

21, 15, 9, 3.

Snatches x 95#

Burpees

Weighted Sled Push* 3-45# plates approx. 238lbs - push 25 yds down, 25 yds back once after each set of snatches and burpees.

*If a sled in not available run 400m, while carrying a 45# plate.