WOD

AMRAP in 20 minutes:

5 Ring Dips
10 Pushups
15 Box Jumps @ 26"

WOD

"Vomit Comet"

3 Rounds For Time:

20x KB Thrusters @ 70#
20x KB Swing @ 35#
12x Pull-up
8x Burpee

Rest Day

WOD

5 rounds for time:

10 Deadlift @ 185#
5 HSPU

WOD

“Jonestown Sprint”

15-10

Burpee/Pullup Combos @ 95"
Push Press @ 65#


Then:

Barbell Complex @ 65# - 95# - 115#

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

WOD

5 rounds

5 Thrusters 115#
5 weighted pull-ups 35#

Rest Day

"Much of the talk about recuperative
techniques centers on avoiding or
curtailing “overtraining”. It is my
considered opinion that overtraining
is indicated by retrograde
performance and specifically does
not include symptoms mitigated or
alleviated by additional sleep, fluids,
massage, or pampering alone."

-Greg Glassman

WOD

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

WATCH DEMO

WOD

"Hace Frio Helen"

3 Rds for time:

400 M Run
21 Kettlebell Swings
12 Pullups

Coat, hat, and gloves suggested. May not set any PRs, but I've been neglecting the run for too long because of the weather.

WOD

10x HSPU
15x Front Squat @ 95#
20x Pull-up
15x Push Press @ 95#
30x Burpee
15x Sumo Deadlift Hi-Pull @ 95#
40x Atomic Sit-up
15x Back Squat @ 95#

Rest Day/Make Up

Jolie Gentry, 2007 CF Games Champion

WOD

Got Gymnastics?

For Time:

21-15-9

Handstand push-ups
Ring dips
Push-ups

WOD

30 rounds for time:

1 x Hang Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press (from behind the head)

Men's Rx'd load = 95#
Ladies = 65#

WOD

For Time:

KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees

Then:

Pull-up Ladder 1-10 ( for breaks, pretend you're waiting for a partner to go)


The 10 General Physical Skills

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Rest Day/Make Up

WOD

"Mary"

AMRAP in 20 minutes of:

5 HSPU's (mod with box if needed (WATCH))
10 One legged squats, alternating (use box, unless you can do true pistols)
15 Pullups

WOD

For Time:

15-10-5

Thrusters @ 95#
KB Swing
Box Jump
Burpees

WOD

7 Rds for time

5 Plyo Pushups
10 KB Cleans
40 yard Sandbag Run @ 70#

WOD

Run 5k

WOD

Complete as many rounds in twenty minutes as you can of:

15 Pull-ups
15 Ring push-ups
15 Deadlifts 95#
15 Sit-ups

WOD

single leg deadlift:
warm up set 3x10
work set 5x1 (left leg & right leg = one rep)

5rnds for time of:
10 thrusters @ 95#
10 walking steps of overhead carry @ 95#

WOD

As many rounds as possible in 20 minutes of :

Run 400 meters
10 Sumo-Deadlift High-Pull #65
20 Sit Ups

WOD

21-15-9

95lb Thrusters
Pushups

New Year Health Plan

Click Pic

WOD

3 Rounds For Time:

400m Run
20 KBS
30 Push Ups

Then:

Barbell Complex @ 65#, 75#, 85#, 95#

WOD

5 Rounds For Time:

5 Deadlifts @ 185#
10 Burpees