WOD - "Nutts"

Complete for time:
- Handstand Pushups x 10
- Deadlift, 245 lbs. x 15
- Box Jumps x 25
- Pullups x 50
- Wallballs x 100
- Double Unders x 200 (or 400 single count)
- 400m Sprint w/ 45 lbs. Sandbag

WOD - Bob Evans (Down on the Farm)

Three rounds for time:
- Snatch x 7
- KB Farmer Walk, 1.5 pood
- SDHP x 7
- O/H Barbell Walk

Post time to comments.

WOD - Helen (Courtesy of Crossfit)

Three rounds for time:
- 400m Sprint
- 1.5 Pood KB Swing x 21
- Pullups x 12

*Goal - Many Crossfit gyms have a "Helen: Sub-10 Club" -- Try to complete the WOD under 10 minutes. Post time to comments.

WOD - Doone Buggy

Four rounds for time:
- Sled push (around the triangle w/ 135 lbs.)
- Ammo can press x 80
- Pullups x 30
- Burpees x 20
- Handstand pushups x 10

*NOTE: This is a partner workout. Split up the reps amongst yourselves as required (for example, each of you do 40 ammo can presses).

Have a good'un...and don't throw up.

WOD - 5x5

Leg Strength Split:
- O/H Squat, 2x5
- Front Squat, 2x5
- Back Squat, 2x5

5x5:
- Straight Bar Curls (BroMigo!)
- Deadlift
- Split/Jerk

Core between sets. Have a good'un.

WOD - Functional Fitness

12 Minute AMRAP:
- Burpees x 5
- KB Swing x 10
- Medicine Ball Slams x 15

Post the number of rounds completed to comments. Have a good'un.

WOD - Strength

AM Workout - Marine Corps PFT
- 20 Pullups
- 100 Crunches
- 3 Mile Run

PM Workout - Lt Fouse Strength Routine
- Flat DB Bench s/s Weighted Pullups
- Incline DB Bench s/s Weighted Chinups
- Flat DB Flies s/s Weighted Hammer Pullups
- Pushups s/s Prone Pullups

WOD - Functional Fitness

Morning:
- 800m Sprint
- 30 Pullups
- 400m Sprint
- 20 Burpees
- 200m Sprint
- 10 Wall Climbs
- 200m Sprint
- 20 Burpees
- 400m Sprint
- 30 Pullups
- 800m Sprint

Afternoon:
Box Squats 5 x 5
Core Work
3 power cleans on the minute for 10 mins
Core Work
5 rounds max height box jumps

In the End

1, 2, 3, ...9, 10 of:

Wall Ball
Pull-up
KB Swing (1.5 pood)

Functional Fitness and Strength

AM WOD - 7 rounds, 7 reps each exercise:
- Powercleans
- Pushup/dip combo
- Toes-to-bar
- Burpees

PM WOD - 3x5 Strength
- Overhead squats
- Weighted pullups
- Seated military press

*Core b/w stations: GHD, rope crunches and atomic situps

Have a good'un.

Partner Pain

10 rounds per partner with 5 reps of each exercise.

First partner completes a round and then rests while the other partner is completing their round.

Snatch (95lbs)
Front Squat (95lbs)
SDHP (95lbs)
Burpee
Pull-up

WOD - 5x5

A.M. Workout - Four mile boots and utes run

P.M. Workout - 5x5:
- Back Squats
- Incline Bench
- Flat Bench
- Push Press
*Core work b/w sets.

WOD - 6 Mile Hike and WOD

6 Mile Hike followed by MCMAP Cals.

Have a good weekend.

Buckeye 300

30 reps of each exercise:
- Snatches (95lbs)
- SDHP (95lbs)
- Pullups
- KB Swings (1.5 Pood)
- Box Jumps
- Thrusters (45lbs)
- Situps (XFit Style)
- Pushups (Hand Release)
- Pullups (again)
- Burpees (last exercise)


Post times to comments.

Functional Fitness

Three rounds:
- 400m Sprint
- 5 Powerclean & Press
- 5 SDHP
- 10 Pullups

Rest 4 minutes. Repeat (2 cycles total).

Post times to comments.

5x5

Five sets, five reps:
- Box squats
- Push/press
- Weighted pullups

*Core work b/w each station.

WOD - Functional Fitness

Twenty minute AMRAP:
- Overhead push/press x 12
- Pullups x 12

Post number of rounds completed in twenty minutes to comments. Good luck...