Rest Day

WOD

"Vomit Comet"

3 Rounds For Time:

20x KB Thrusters @ 70# (Substitute Barbell or Sandbag as Needed)
20x KB Swing
12x Pull-up
8x Burpee

WOD

4 Rounds For Time:

Run 400m
50 Squats

American David

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings
Box Jumps

Y'Know How I Know You're Gay?

WOD

3 rounds for time of:

33 pushups
33 situps
33 goblet squats, 16 kg

Rest Day

WOD

Clapping Pull-up
Clapping Push-up
Box Jump @ 24” box

10-9-8-7-6-5-4-3-2-1 reps of each



Bruce: 9:00

WOD

"Filthy 50"

Had to sub a few things.

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Situps
50 KB Thruster (hold the bell like a med ball)
50 Burpees
50 Jumping Jacks

On Kipping

FOOD FOR THOUGHT...WATCH HERE.

WOD

“Jonestown Sprint”

15-15-10-10

Burpee/Pullup Combos
KB Push Press @ 70#

WOD

For Time:

100 Pull Ups

"Strong people are harder to kill than weak people, and more useful in general."
- Mark Rippetoe

Rest Day

If anyone wants to make up today, I'll be available.

WOD

"Helen"

3 Rounds For Time:

400m Run
21 KB Swings
12 Pullups

WATCH DEMO

Time To Gauge Improvement

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Can you beat your previous score?

WATCH DEMO

WOD

Complete Max Rounds in 20 min

400 M Run
7 Box Jumps
12 Pull-ups

WOD

KB "Fran"

21-15-9

KB Thrusters @ 70#
Pulups

Nice Form...

WATCH

WOD

7 rounds for time of:

x7 Burpees
x7 Pull-ups
x7 Box Jumps (24")

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5 miles
Elevation Gain/Loss:
+1,109/-1,181 feet
Trail Type: Singletrack
Configuration: Loop

WOD

For Time:

21-15-9

Pullups
KB Swings
KB Thruster

WOD

Max Rounds
Minute 1 - 1 Pull-up
Minute 2 - 2 Pull-ups
Minute 3 - 3 Pull-ups
Minute 4 - 4 Pull-ups

Easy Dave...

Watch Me

WOD

5 rounds For time:

25 Squats
10 Burpees
7 Pull-ups

Evolution of Man

WOD

Angie

For time:
100 pullups
100 pushups
100 situps
100 squats

WOD

“Jonestown Sprint”

15-15-10-10

Burpee/Pullup Combos
KB Push Press @ 70#