WOD

"Karen"

For time:
150 Wallball shots, 20 pound ball

WOD

“THE BEAR”

7 Sets of the Sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds; Rest Between Rounds As Needed

WATCH DEMO

WOD

“Louder Than 10”:

5x Ball Slam @ 20#
10x Push-up
15x KB Swing @ 35#

Eleven Rounds For Time

Rest Day

WOD

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

15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings @ 35#
Box Jumps @ 24"

WOD

5 Rounds For Time:

5 Mutant Makers @ 115#
10 Pullups
15 MA weighted sit ups @ 35#

Rest Day

WOD

Run 5k For Time.

WOD

"Fran"

For Time:

21-15-9

95 pound Thruster (Women 65)
Pull-ups

WOD

Six-Way BB Complex:
6x Deadlift +
6x Row +
6x Hang Clean +
6x Front Squat +
6x Back Squat +
6x Push Press +
6x Push-up
One set each @ 75#, 85#, 95#, 3 sets total

Then, For Time:

30-20-10

OHS @ 35% Bodyweight
Ring Push-up

Then:

10x TGU @ 35# KB (perfect form, extremely slow movements)

Rest Day

Source: CrossFit Journal

WOD

"Elisabeth"

21-15-9

Squat Clean @ 135#
Ring Dips

WATCH DEMO

WOD

Five rounds for time:

"Susan"

Run 200 meters
10 Squats
10 Push-Ups

WOD

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

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge