WOD - Grace

Grace

For Time:

30 Clean and Jerk

WOD - Taken from CF Miami

For Time

21-18-15-12-9-6-3

Push Press
Sumo Deadlift High Pull

WOD - Lumberjack Lite

300M Row
20 Thrusters
300M Row
20 Sumo Deadlift High Pull
300M Row
20 Kettlebell Swings
300M Row
20 Pull Ups
300M Row
20 Box Jumps
300M Row
20 Dumbell Squat Clean

WOD - Twice is nice

ForTime

10 Clean and Jerk
3 Rounds of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat)
10 Clean and Jerk

Row 500M

5 Rounds for Time

7 Front Sqauat
7 Pull Ups

WOD - Work it All... Legs, Chest, Back, Abs

4 Rounds for Time

10 Front Squat
10 Pull Ups
10 GHD
200M Row

WOD - A good Arm and Shoulder WOD

5 Rounds for Time

10 Hang Snatch
10 Sumo Deadlift High Pull
10 Push Jerks
10 Pull Ups

WOD - Conviction Workout at the local PD

WOD with a partner ( Bob)

1 Set Over / Under
20 In / Out (Tire flip and jump through into the ring and out)
30 Inclined Pushups
40 Med Ball Chest Throw
50 Wall Ball
1 Set Over / Under
50 Wall Ball
40 Med Ball Chest Throw
30 Inclined Pushups
20 In / Out (Tire flip and jump through into the ring and out)
1 Set Over / Under

WOD - Modified from CF Affliction / Ft. Lauderdale

5 Rounds for time

5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High Pull

WOD - 7th not so Heaven again...

5 Rounds for time

7 Snatch
7 Burpees
7 Pull Ups

WOD - At Random

4 Rounds for time

12 Pull Ups
9 Front Squats
6 Push Press

WOD - Helen's ugly sister

3 Rounds for time

12 Pull Ups
21 Kettlebell Swings
9 Snatch
300M Row

WOD - Taken from CF Front Range CO

3 Rounds for time - with 500M row between rounds

10 Pull Ups
15 Kettlebell Swings
20 Goblet Squats

500M Row

WOD - "DT" Taken from CF Conviction

DT

12 Deadlifts
9 Hang Power Clean
6 Push Jerks

WOD - Hot as Hell.... Tough Part II

4 rounds for time:

10 Overhead Squats - 65lbs
10 Sumo Deadlift High Pull - 95lbs
10 Pull Ups
200 M Row

WOD - Taken from CF Conviction

"Christine"

3rds:

500m row
12 bodyweight deadlifts
21 box jumps

WOD - Taken from CF Main Site

5 Rounds for time

5 Hang Power Squat Clean - 125lbs
10 Pull Ups

WOD - Hot / Humid / Horrific

21-15-9

Row - calories
Thrusters
Sumo Deadlift High Pulls

WOD - Early Morning Grind

2 Rounds

10 Reps - L and R hand snatch
10 Pushups
10 Push Press
10 Medicine Ball Squat Clean

Run 4 Kilometers

WOD - Taken from 1/2 way around the world - Singapore

Run 2 miles

3 Rounds

10 Back Squats
20 Kettlebell Swings

2 Rounds

10 Pushups
10 Barbell Push Jerks