W.O.D.

Warm up - Burgener Warm Up (x2)
                    Dip, Drive, Shrug x3
                    Dip, Drive, Shrug, High Pull x3
                    Muscle Snatch x3
                    Overhead Landing x3
                    Hang Power Snatch x3
                    Overhead Squat x3

W.O.D. - "Isabel"
                For time:
                Snatch 135/95 pounds, 30 reps

Warm Up - MSCFWU
                     Rope Climb Variations

W.O.D. - "Karen"
                 150 Wall-ball shots for time

Warm Up -  3 Rounds
                      25 Single Unders Forward
                      25 Single Unders Backwards
                      25 on the Right Leg
                      25 on the Left Leg 

W.O.D.  "Michael"
                 3 Rounds
                 Run 800 Meters
                 50 Back extensions (or Good Mornings)
                 50 Sit ups

Warm Up - 3 rds of 5 to 15 reps
          Samson Stretch (Hold 15-30 seconds)
          PVC Overhead Squat
          Sit up
          Back extension
          Pull Up
          Dip

W.O.D. - "Diane"  21-15-9
          Deadlift 225/135 pounds
          Handstand push ups

Warm Up - 50 Single unders
                     40 Sit Ups
                     30 Push Ups
                     20 Squats
                     10 Pull Ups

W.O.D. -    Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Double Unders (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Warm Up - Tabata Jumping Jacks
                     50 ft. Squat Walk/Duck Walk

W.O.D. - 3 Tire Flips *
                50 Hammer Swings
                200 Meter Run
                25 ft. Overhead Bar walking Lunge
                30 Burpee Pull Ups **
                25 ft. Overhead Bar Walking Lunge
                200 Meter Run
                50 Push Jerks with Barbell
                3 Stair ascents

* A complete tire flip includes a jump in and out of the center of the tire.

**If you cannot do the burpee pull up, do 30 burpees and 30 jumping pullups; partition the sets as needed.

Warm Up - 3 rounds of:
                     12 Wall Ball Shots
                     12 Box Jumps

W.O.D. - 4 Rounds for time of:
                7 Squat Cleans (135/95)
                100 Ft. Walk with Bar in Front
                21 Knees to Elbows

 
Warm Up:   P.V.C. Drills
                     400 M jog
                     P.V.C. Drills w/ bar
                     200M Sprint  

W.O.D. - 10 Rounds
                15 Dead Lifts (135/95)
                15 Push Ups

Warm Up - Neck Circles  (10L/10R)
                    Shoulder Rolls (10F/10B)
                    Arm Circles (10L/10R)
                    Hip Circles (10L/10R)
                    20 Jumping Jacks
                    Over and Unders (x2)
                    10 Squats
                    10 Handstand Push Ups
                    Monkey Bars (x2)

W.O.D. - With a continuously running clock, do one thruster the first minute, two thrusters the second minute, three thrusters the third minute, and so on, until you are unable to complete the number of thrusters within that minute.  Guys use 95 pounds.  Girls use 65 pounds.

Warm Up - Foot Ladder (x5)
                    10 PVC Pass Throughs
                    Plate Pull 50ft.
                    15 Squat Jumps w/Barbell

W.O.D. - AMRAP 15 Minutes
                    3 Pull Ups
                    6 KB Swings (2.0/1.5)
                    9 Sumo Deadlift High Pull (2.0/1.5)