WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2
Compare to 200611

WOD

"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 200609

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 7 minute of: 
10 reps Deadlift (225/155) 
15 reps Toes to bar

5 minutes rest

Complete as many rounds as possible in 9 minutes of:
10 Overhead Squat (95/65) 
15 Burpees
Post number of rounds in each AMRAP: 
Compare to: 160614

WOD

Complete 10 rounds for time of:
Sprint 60 yards
10 Deadlifts 115/75lbs
10 Hand release push ups
Post time to comments:
Compare to: 150707

WOD

Every Minute on the Minute for 17 minutes:
10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed

WOD

5 Rounds for time of:
10 reps of Power snatch 95/65lbs
20 Wall balls 20/14lbs
20 Double Unders
Post your time to comments:

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row
Post time to comments:
 

WOD

10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments: 
Compare to: 160215

Rest Day

Rest Day

WOD

50-40-30-20-10 reps for time of:
Dumbbell Thrusters  35lbs/25lbs
Sit ups

Then complete 3 rounds of 10 reps of Pull ups, strict, not timed
Post time completed to comments
Compare to: 151111

WOD

4 Rounds for time of:
20 Ring Dips
50 m Sled push
50 m Sled pull (hand over hand)
Post time to comments:

or

4 rounds for time of:
20 Ring dips
20 Front Squats 95lbs
20 Pull ups

WOD

Weighted pull-ups 3-3-3-3-3 reps
Post loads and body weight to comments
Compare to: 150610

WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Compare to: 200402

WOD

10-1 reps for time of:
Hang Power Snatch 75lbs
2x Push ups
3x Double Unders
 Post time to comments:

Rest Day

Rest Day

WOD

3 Rounds for time of :
Run 400m
40 Ball Slam 30lbs
200m Farmers carry 16k
Post time to comments
ROMWOD

WOD

Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

Complete as many rounds as possible in 16 min of:
12 Sand bag, Deadlifts
10 Sand bag, Power Cleans
8 Sand bag, Push Press
Post number of rounds to comments:

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 190328

WOD

Strength
Push Press
9-7-5-3
Post loads to comments:

As Many Rounds as possible in 15  min of:
20 Wall Balls
15 Kettle bell swings
10 Toes to bar

Post number of rounds to comments:

Rest Day

Rest Day

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Complete a ROMWOD after your workout.
Compare to: 170609

WOD

Deadlift
5-5-5-5-5
then
Run
200m 3x resting 2min between each run
post loads and time to comments:

WOD

Every Minute on the Minute for 8 minutes:
2 Shoulder Press
2 Push Press
2 Push Jerks
This should be light and obtainable for the 8 minutes.
then
 7 Rounds for time of:
5 SDHP 95 lbs
5 HSPU
Post time to comments:
Compare to:  180420

WOD

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:
 Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

WOD

New Week, New Month, Stay Focused

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to: 191031