Rest Day

WOD

Run 5K
Post time to comments:
Use your phone app to plot your course! Nike run or runtastic

WOD

"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

WOD

Four rounds for time of:
7 Muscle-ups (3 pull ups and 3 Dips = 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

WOD

Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Post reps completed to comments.
Compare to: 150320

WOD

For time:
Run 1600 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you can't run then use the rower, replace run efforts with a 1000 meter row, 750 meter row and a 500 meter row.

Compare to: 090901

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 15 min of:
20 Toes to Bar
10 reps of 155 lbs/115lb Deadlift

WOD

 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
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WOD

Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
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WOD

Run 5 40m sprints, 1 min rest between each sprint.

Snatch
6-4-2-1
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WOD

As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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Rest Day

Rest Day

WOD

10 Years of BU CrossFit!
This is the First WOD posted on June 15, 2008.
"Fran"
21-15-9
Thrusters 95/75lbs
Pull ups

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
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WOD

Deadlift
5-5-5-5-5
then
Run
200m 3x resting 2min between each run
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WOD

Complete as many rounds as possible in 15 minutes of:
20 cal Assault Bike
20 Single arm DB snatch 40/20lbs
10 Toes to Bar
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WOD

Little Candy
3 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
Little Maggie
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Scroll for scaling options.
Post time to comments.
Compare to 060728.

Rest Day

Rest Day

WOD

Swim, Row, Run 20 min
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Compare to: 180420

WOD

Hang squat clean
5-5-3-3-3-1-1-1-1 reps
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WOD

Complete as many rounds as possible in 20:00 minutes of:
400m Run
20 Burpee Pull ups
Post number of rounds completed:
Compare to: 180427

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to: 170609

WOD

Run five 40yd (36m) sprints, timed
Then
Complete 5 Rounds for time of:
16 Single leg squats (alt)
8 Power Cleans, 145/85lbs
8 Hand Stand Push ups
then
Run five 40 yd (36m) sprint, timed

Rest Day

Rest Day

WOD

5 Rounds for time of:
Run 50m
16 Deadlifts, body weight
16 Ring Dips
1 min break
Post your time to comments:
Compare to: 170627