W.O.D.

Warm up - 3 rounds of
                    10 Push ups
                           10 Wall Ball Shots
                    10 Kettlebell swings

W.O.D. - Pull up to  Knees to Elbows 50 reps for time
                5 Sit up penalty every break to be done after while the clock is still running

Warm Up - 21-15-9
                    Push Ups
                    Sit Ups

W.O.D. - 10 Rounds for time of:
                10 Med ball Cleans
                10 Burpees

Warm up - CF Warm Up
                    Shoulder Prep

W.O.D. - 1-1-1-1-1-1-1
                3 Shoulder Press
                6 Push Press
                9 Push Jerks

Warm Up - 50 Jumping Jacks
                     20 Squat Jumps

W.O.D. - 4 Rounds of  
                     Body Weight Back Squat for as many reps as possible, Imediatly followed by 1 rope climb and 12 G.H.D. Sit ups. Rest as needed

Warm up - CrossFit Warm Up
                    5 Reps of each from the W.O.D.

W.O.D. - "The 300"
                 25 Pull Ups
                 50 Deadlifts (135)
                 50 Push Ups
                 50 Box Jumps
                 50 Floor Wipers (135)
                 50 Clean and Press (1.0)
                 25 Pull Ups

Warm Up - 1 leg Squat practice for 10 minutes

W.O.D. - 10 Rounds for time of:
                8   Kettlebell Swings (2.0/1.5)
                12 Box Jumps

Warm Up - 4 Rounds
                    10 Ring Push Ups
                    10 Ring Dips

W.O.D. - Clean and Jerk
                1-1-1-1-1-1-1

W.O.D. - 5 Rounds, 1 minute each, 30 seconds rest between rounds
                Over Head Squat (1/2 body weight
                Double Unders

W.O.D. - 10-9-8-7-6-5-4-3-2-1
                 Med Ball Cleans
                 Sumo Dead Lift High Pull (95/65)
                 Butterfly Sit Ups

W.O.D. 

For time:
225 pound Deadlift, 15 reps
25 Pull-ups
225 pound Deadift, 12 reps
20 Pull-ups
225 pound Deadlift, 9 reps
15 Pull-ups
225 pound Deadlift, 6 reps
10 Pull-ups
225 pound Deadlift, 3 reps
5 Pull-ups