WOD 122712

10 rounds of :

10 dead lifts @ 60 kgs
10 ring dips
90 seconds rest

WOD 122612

10 rounds of :

10 presses @ 30 kgs
50m sled @ 40 kgs
90 seconds rest

WOD 122412

10 rounds of :

10 over head squats @ 35 kgs
60 seconds rest

Then:

10 rounds of 5 rope climbs

WOD 122112

10 rounds of :

10 dead lifts @ 60 kgs
10 pull ups
90 seconds rest

Then :

10 rounds of 200m run

WOD 121712

10 rounds of :

10 kb Snatches @ 24 kgs
10 box jumps @ 30'
90 seconds rest

Then;

10 rounds of :
3 squat cleans @ 40 kgs

WOD 121512

10 rounds of :

10 kb swings @ 24 kgs
200 m run
90 seconds rest

WOD 121412

10 rounds of :

10 back squats @ 60 kgs
90 seconds rest

Then ;

10 rounds of :

10 floor wipers @ 40 kgs

Wod 121012

10 rounds of :

10 presses @ 30 kgs
50m sled @ 40 kgs
90 seconds rest

WOD 112112

5 rounds of:

100m sled @ 40kgs
100m farmers walk @ 24kgs
10 knuckle push ups

Time: 31.54

120712

10 rounds of:

10 push press @ 30 kgs
30 double unders
90 seconds rest

WOD 120612

For time:

25 pull ups
50 push ups
50 toes to bar
50 box jumps @ 30"
50 kb swings @ 24 kgs
25 pull ups

Time: 24:35

WOD 120312

10 rounds of:

10 tire flips @ 75 kgs
10 ring dips
90 minutes rest

WOD 113012

10 rounds of:

10 back Squats @ 55 kgs
10 pull ups
90 minutes rest

WOD 112812

10 rounds of:

10 power cleans @ 40 kgs
400m runs
90 minutes rest

WOD 112612

3 rounds for time of:

100m sled @ 40kgs
400m run
10 db snatches @ 35 lbs
Time: 22:05

Then;

7 rounds of 5 weighted pull ups @ 16kgs

WOD 112312

Dead lifts 3,3,2,2,1,1,1,1,1

60, 70, 80, 90, 100, 100, 100, 100, 100

Then:

75 ring dips (each break do 5 squats)
Time: 10.02; 50 squats

Then:

5 rounds of 10 back Squats @ 50kgs
3 rounds of 5 back Squats @ 50 kgs

WOD 112012

10 rounds of:

7 box jumps @ 30'
10 pull ups

Then,

10 rounds of:

10 dead lifts @ 50 kgs

WOD 111612

Press @ 30kgs
10 rounds of 5 reps

Then

Floor wipers @ 30kgs
5 rounds of 6 reps

WOD 103112

Murph:

1.6km run
100 pull ups
200 push ups
300 squats
1.6km run

Time: 51:46

Note: completed Cindy @ 27 minutes.

WOD 102512

Nicole
20 mins AMRAP of:

400m run
Max rep pull ups

4r + 400m ( 25, 15, 15, 15)

Then;

Tag team workout, 4 rounds of:

250m rows
Max rep toes to bar
Max rep push ups

15, 30 - 9, 30 - 8, 30 - 8, 30

WOD 102412

Back Squats 5 rounds of 3 reps:
90, 95, 100, 100, 100

Then

Weighed pull ups 3 reps of the following weights:
16kgs, 20kgs, 24kgs, 28kgs, 32kgs and 36kgs At every interval do box jumps @ 31" Then 5 rounds of 3 snatches @ 40 kgs

WOD 102212

10 rounds of 5 reps of dead lifts @ 70 kgs

Then,

5 rounds of:
Sled @ 40 kgs 50m
10 tire flips @ 75 kgs

Then,

10 mins AMRAP of:
5 pull ups, 10 push ups and 15 sit ups
7 r + 5, 10, 3

WOD 102012

Mega Annie:

50, 40, 30, 20, 10 double unders and knees-to-elbow
Then
10, 20, 30, 40, 50 double unders and sit ups

Time: 48:32

WOD 101712

30 muscle ups

Time: 10:40

WOD 101512

For time of:

30 muscle ups
1.6 km run
30 renegade man makers @ 30lbs

Time: 41:19

WOD 101312

For time of:

21 Overhead Squats @ 35 kgs
400m run
15 Overhead Squats
400m run
9 Overhead Squats

Time: 15:11

WOD 100512

17 minutes AMRAP of

800M
30 hang power cleans @ 45kgs
15 knees to elbows

1 round + 800, 9

WOD 100412

JT-
21-15-9

Handstand push ups
Ring dips
Push ups

Time: 14:12

WOD 100112

20 Rounds for time of:

5 Pull Ups
10 Push Ups
15 Squats

Time: 34:31

WOD 092912

Just returned from many months of Sciatica rehabilitation

15 Minutes of:

3 Muscle Ups
6 Power Cleans @ 60 kgs
9 Box Jumps @ 30"

5 Rounds + 3,4

WOD 013112

75 push jerks @ 40kgs

Each break do 5 push ups

22:54, 75 push ups

WOD 013013

10 rounds of:

10 pull ups
10 push ups
10 sit ups
10 squats

27:46

WOD 012012

5 rounds of:

10 kb swings @ 24kgs
20 burpees
30 double unders

26:48

WOD 011912

30 Muscle Ups for time:

13:10

WOD 011712

5 Rounds of:

12 wall balls @ 10kgs
12 toes-to-bar

15:23

WOD 011112

21-15-9 of:

Pull ups
Handstand push ups
Squats x3

16:39

WOD 010312

5 rounds for time of:

400m run
21 kb swings @ 24kgs
12 handstand pushups

36:52

WOD 010412

"GI Jane"
100 burpee pull ups for time:

24:09

WOD 010612

5 rounds for time of:

400m run
30 squats

Time: 20:37

WOD 010912

15 minutes AMRAP of:

3 kb presses @ 20kgs, L/R
10 pull ups
7 box jumps

5R+3

WOD011012

5 rounds for time of:

400m run
6 muscles ups
10 box jumps @ 24"

Time: 34:59