WOD

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

WOD

5 Rounds for time of:
20 Sandbag step ups
20 1 arm dumb bell snatches 40/25lbs
50m Buddy Pull
Post time to comments:

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

Rest Day

Rest Day

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m (once around the building)
Post time to comments:

WOD

 Happy Thanksgiving


Complete as many reps as possible in 15 minutes of:
10 push ups
20 Squats
Post reps completed to comments.

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Post loads to comments:

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

WOD

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.

Rest Day

Rest Day

WOD

12 Minutes of ascending ladder of:
3 Front Squats 115/85lbs
2 Toes to Bar
1  Burpees
Post total number of reps to comments:

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
Post time to comments:

WOD

5 Rounds for time of:
20 Goblets Squats 24/16k
20 Push ups
Post time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
40 cal Row
30 Air Squats
20 Kettle Bell Swings
10 Pull ups
Post number of rounds to comments:

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

Rest Day

Rest Day

WOD

 Run 5K
Post time to comments:
Use your phone app to plot your course!

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

WOD

Strength
Back Squats
5-3-3-1-1

WOD

 Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

WOD

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Scroll for scaling options.
Post time to comments.

Rest Day

Rest Day

WOD

12:00 minute Ascending Ladder

1 Burpee

2 Toes to Bar

3 Kettle bell swings

1,2,3/2,4,6/ 3,6,9/4,8,12

post number of reps completed

WOD

Every Minute on the Minute for 16 min of:
 8 Strict push ups
 8 Pull ups

WOD

Strength
Front Squats
4-4-4-4-4
Post time to comments 

WOD

AMRAP in 15 minutes of:
15 cal Row
10 Burpees over Rower
10 Toes to Bar
Post time to comments: