W.O.D.

Warm up-

Greg A
"Mini Fran"
9-6-3
Thrusters
Pull Ups

W.O.D.

Hang Power Snatch
1-1-1-1-1-1-1

Warm up
Greg A.

 

W.O.D.
3 rounds of
800 Meter Run for time
Rest between rounds as necessary

Warm up -

Greg A
Shoulder Press 3-3-3

W.O.D. -

"Cindy"
As Many Rounds As Possible in 20 Minutes of
5 Pull Ups
10 Push Ups
15 Squats

Warm up -

Greg A
400 meter run                   

W.O.D.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Warm Up -
20 Pull Ups
20 Thrusters w/ dumbells

W.O.D. -
5 rounds for time of:
10 DeadLifts  (185M/135W)
10 Box Jumps
10 Knees to Elbows

Warm up -
Greg A
400 Meter Run
10 Burpees

W.O.D. - 
50-40-30-20-10
Squats
Push Ups
Sit Ups 

Warm up -
With a kettlebell do 5 rounds of 10 Swings and 5 push press with each arm without resting if possible

W.O.D. -

Push Press 1-1-1-1-1-1-1 reps.

Warm Up -
                Greg A
                Back Squats   5-5-5

W.O.D. -

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Warm up - Greg A.
                    30 wall ball shots

W.O.D.- 75 Kettlebell swings
               75 Push Press (45M/35F)
200 Meter Run every time you stop to rest.

Congratulations to Tommy Smith and Doug Mann for completing the Burpee Challenge. They did 5,050 burpees total in 100 days. Way to go guys....

Warm up - 3 rounds of "Cindy"
                    5 pull ups
                   10 push ups
                   15 squats

W.O.D. -      3-3-3
               Shoulder Press
               Push Press