WOD - Box + Ricky

4 Rounds of Heavy Bag - 3 min each w/ 45 second rest

Ricky - From CF Main Site

AMRAP 20 Minutes

10 Pull Ups
5 Deadlift - 135lbs
8 Push Press - 115lbs

8 Rounds + 10 Pull Ups + 1 Deadlift

WOD - Misc Repeat

5 Rounds for time:

250M Row
5 Thrusters - 95lsb
5 Sumo Deadlift Highpull
5 Back Squat
5 Push Press
5 Pull Ups
5 Kettlebell Swings

WOD - Spin Cycle

30 Minutes of SPIN... w. heart rate monitot

Worked steady in the 145 - 160 bpm

7 Snatch
7 Pull Ups
7 Push Ups

WOD - Total Body

3 Rounds for time:

21 Calories Row
15 Deadlift - 95lbs
15 Power Clean - 95lbs
15 Back Squat - 95lbs
15 Push Press - 95lbs

24:07


2 Rounds

10 GHD Situps
10 GHD Back Extensions

WOD - Quick Lift - Now Eat !!!

2 Rounds for tine:

10 Hang Power Clean
10 Kettlebell Swing
10 Push Ups
5 Squat Clean
10 Push Press

8:21

2 Rounds of of 10 - GHD situps

WOD - Nice day to pick up a run

2.5 mile run w/ Cooper

ouch !!!

WOD - Triple Threat !!

10 Rounds for time:

10 Deadlift -135lbs
5 Pull Ups

12:50

5 Rounds for time:

5 Thrusters - 115lbs
5 Push Ups

5:34

15 Minute Spin

WOD - Heavy Bag Boxing

7 Rounds - 3 minutes each w/ 45 second rest

WOD - SPIN SPIN SPIN

30 Minutes of progressive SPINNING.... hard work !!!

WOD - DT + Boxing

5 Rounds of 2 minute heavy bag boxing

+

3 Rounds of DT

12 Deadlift
9 Hang Power Clean
6 Push Press

9:18

WOD - Total Body

30 Minutes of SPIN....

21-15-9

Ring Pull Ups
Push Ups
Pull Ups

WOD - 7's and Box

5 Rounds for time:

7 Deadlift
7 Burpees
7 Pull Ups
250M Row

17:38

5 Rounds of Boxing (2 minutes each round)

WOD - Ladder of Legs

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings
Box Jump
Sumo Deadlift High Pull
Goblet Squat

17:53

WOD - Spin my heart out... or legs off...

30 Minutes of SPIN

WOD - Grindy (Grace and Cindy)

For Time:

10 Ground to Floor - 115lbs

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

10 Ground to Floor - 115lbs

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

10 Ground to Floor - 115lbs

16:58

WOD - Wittmann + Boxing

Modified Wittmann (CF Conviction)

7 Rounds of 10 reps....

Power Clean - 95lbs
Kettlebell Swings - 40lbs
Goblet Squat - 25lbs

5 Rounds of boxing on heavy bag.... 2 minutes each round w/ 1 minute rest

WOD - SPIN the wheel and Push the something...

25 minutes of SPINNING...

3 Rounds of:

5 Power Clean - 115lbs
10 Pull Ups
10 Snatch - 75lbs
5 Push Ups

WOD - SPIN SPIN SPIN

25 Minutes of SPINNING....

WOD - Oh My GOD !!!

25 Minutes of Spin

21-15-9

Sumo-deadlift High Pull
Kettlebell Swings
Pull Ups

WOD - Spinning is FUN !!!

25 Minutes of Spin Class - FUN !!!

WOD - New Toy

SPIN - got a new indoor bike... FUN !!!

+

3 Rounds fo Cindy

5 Pull Ups
10 Push Ups
15 Air Squats

WOD - Taken from CF Chicago

Run 1 Mile then...

5 Rounds for time of:

250M Row
5 Hang Squat Snatches (75lbs)
10 Pull-ups
15 Air Squats

20:18

WOD - Taken from CF Affliction

Workout of the Day (WOD) Clash of the Fittest

WOD#1

Follow each exercise with 5 Bar Facing Burpees 135M/95W
12 Thrusters - 115lbs
12 Sumo Dead Lift High Pull - 115lbs
12 Push Jerk - 115lbs
12 Overhead Squat - 65lbs
12 Front Squat - 115lbs

11:23

WOD - Taken from Coca Crossfit

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

Squat Clean
Deadlift
Jump Rope (x3)
Box Jump

30:25

WOD - Reverse Ladder....10-9-8-7-6-

Reverse Ladder 10-9-8-7-6
Back Squat
Hang Power Clean

Between each - -
10 Row Calories +
5 Pull Ups

20:52

WOD - 21-15-9

For Time:

Row - 21 calories
21 Thrusters
21 Kettlebell Swings
21 Pull Ups
21 Sumo Deadlift High Pull
- each 3rounds of 7

Row - 15 calories
15 Thrusters
15 Kettlebell Swings
15 Pull Ups
15 Sumo Deadlift High Pull
- each 3rounds of 5

Row - 9 calories
9 Thrusters
9 Kettlebell Swings
9 Pull Ups
9 Sumo Deadlift High Pull
- each 3rounds of 3

21:12

WOD - Taken from CF Conviction:"Jack"

AMRAP20

10 PP 115/85# (115lbs)
10 KB 1.5/1 p00d (55lbs)
10 b0x jump (20")

8 Rounds Rx

WOD - Taken from High Desert CF (Hollow Tuesday)

For Time:

400M Row
40 Push Ups
30 Pull Ups
20 Knees to Elbows (sub 40 ABMATS)
10 Lateral Burpees (over ABMAT)
20 Push Press - 75lbs
30 Power Clean - 75lbs
40 Deadlift - 75lbs
200M Sprint

22:35

WOD - Rowing Helen

Rowing Helen for time:

3 Rounds for time:

500M Row
21 Kettlebell Swings - 55lbs
12 Pull ups

14:53

WOD - 21's

21 Row Calories
21 Pull Ups
21 Kettlebell Swings
21 Push Ups
21 Box Jumps
21 Deadlift

WOD - Death by Barbell

1 Mile Run

3 Rounds (should be 5)

15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Press

115lbs

14:57

WOD - RUN Cindy RUN

Run 800M

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800M

WOD - Taken from CF Conviction

3 Rounds for time:

500M Row

2 Rounds of
20 Kettlebell Swings
20 Sumo Deadlift High Pull
20 Pushups

19:56

WOD - A little fun w/ Cindy

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

15 KB Swings
5 Hang Power Clean

WOD - Taken from Coca Crossfit

5 Rounds for time:

6 Pull Ups
9 Deadlift
12 Push Up
15 Box Jump

14:44

WOD - From CF BrewCity - 35 and Alive

Row 350M
35 Kettlebell Swings - 50lbs
35 Box Jumps
35 Push Ups
35 Wall Balls
35 Power Clean - 115lbs
34 Double Under (sub 4 for 1) - - 140 jump ropes

22:59

WOD - Cindy buys a pull up bar

Cindy - sort of:

3 Rounds for time:

500M Row
12 Deadlift - 145lbs
21 Box Jumps
7 Pull Ups

17:27

Had a burger at STACKED !!!

WOD - Didn't time... but should have !!

4 Rounds for time:

10 Thrusters
10 Sumo Deadlift Highpull
10 Pull Ups
10 Kettlebell Swings

WOD - Taken from Coca Crossfit

5 rounds for time:

7 Squat Clean - 50lbs
14 Kettlebell Swings - 115lbs

11:57

WOD - Grace meets Cindy

3 Mile walk w/ Kim

Grace and 9 rounds of Cindy for time:

3 Rounds of:
10 Squat Clean and Press
3 Rounds of Cindy

or... 30 Squat Clean and Press... 45 Pull Ups... 90 Push Ups... 135 Air Squats

25:15

WOD - Killer

Run 1 Mile w/ Cooper

4 Rounds for time:

10 Snatch - 75lbs
10 Ring Rows
10 GDH Sit Ups
10 Pull Ups
10 Kettlebell Swings - 50lbs

20:37

WOD - Cindy - kinda

Run - 1 mile

Cindy - kinda

3 rounds for time:

500M Row
12 Pull Ups
21 Box Jumps


14:54

WOD - Taken from Coca Crossfit

1000M Row - 4:05

21-18-15-12-9-6-3 - Sumo Deadlift High Pull (65lbs)
3-6-9-12-15-18-21 - Kettlebell Swings (55lbs)

5 Pull Ups between

16:34

WOD - Cindy 1/2

Row 1000M - 4:30

5 Rounds of Cindy

5 Pull Ups
10 Push Ups
15 Air Squats

WOD - Cindy bought a paddle

3 rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

250M Row

3 rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

WOD - Make emup as you go

4 Rounds for time

10 Back Squats - 115lbs
10 Ring Pull Ups
10 Kettlebell Swings - 55lbs
10 Pull Ups

13:31

WOD - Mash it Up

21-15-9

Deadlift - 115lbs
Row for Calories
Kettlebell Swing - 55lbs
Pull Ups


13:22

WOD - Rowing Cindy + Run

300M Row

5 Rounds of Cindy

300M Row

1 Mile Run

WOD - Box and WOD

6 Rounds - 3 minutes each...


3 Rounds for time:

10 Back Squats
10 Pull Ups

6:37

WOD - Run and Stuff

2 Rounds

10 Power Clean (from floor)
10 Pull Ups
200M Row
10 KB Swings


1 Mile Run w/ Cooper

WOD - Taken from CF Conviction - Sorta

4 Rounds for time:

15 Deadlift
12 Box Jumps
9 Push Ups
6 Pull Ups

12:34

WOD - Single Bar of Death meets Cindy

9 Deadlift - 115lbs
6 Hang Power Clean - 115lbs
3 Push Press - 115lbs

4 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

9 Deadlift - 115lbs
6 Hang Power Clean - 115lbs
3 Push Press - 115lbs

4 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

9 Deadlift - 115lbs
6 Hang Power Clean - 115lbs
3 Push Press - 115lbs

18:39

WOD - Taken from CF One World

Complete five rounds for time of:

5 back squats (W:115#/M/185#)
10 pull-ups
15 GHD sit-ups

18:25

WOD - Taken from CF One World

Complete 10 rounds for time of:

3 power cleans (115#)
3 Pull Ups
6 push-ups
9 air squats

23:07

WOD - Box and Single Bar of Hot DEATH !!!

4 Rounds of Heavy Bag - 3 minutes each

3 Rounds for time:

12 Deadlift
9 Hang Power Clean
6 Push Press

8:30

WOD - Helen - sorta

3 Rounds for time:

500M Row
21 Kettlebell Swings - 50lbs
15 Box Jumps
9 Pull Ups

18:55

WOD - Run and a Lift

3 Mile run w/ Cooper - 29:30

21-15-9
Sumo Deadlift High Pull - 95lbs
Kettlebell Swing - 50lbs
Pull Ups

15:49

WOD - Taken from CF Front Range

Modified for short burst WOD:

3 Rounds for time:

10 Power Cleans - 115lbs
10 Goblet Squat - 50lbs

8:08

WOD - Cindy

Cindy - AMRAP in 20 minutes:

5 Pull Ups
10 Push Ups
15 Air Squats

11 Rounds + 5 pull ups

WOD - Taken from CF Conviction + Pull Ups

3 Rounds of:

20 KB Swings
12 Box Jumps
9 Push Jerks
6 Pull Ups

10:14

WOD - Taken from CF One World

Complete 10/8/6/4/2 reps for time of:

Deadlift
Hang power clean
Front squat
Push jerk

WOD - Jack from Coca CF

‘Jack’

10 push press (men-115/women-75)
10 kb swings (men-55/women-36)
10 box jumps (men-24″/women-20″)

rounds for 20min

8 Rounds (19:06)

WOD - 7-14-7

Heavy Bag - 4 Rounds at 3 minutes w/ 30 seconds rest

5 Rounds

7 Hang Power Clean - 115lls
14 Kettlebell Swings - 50lbs
7 Pull Ups

13:16

WOD - Seven's

3 Rounds - Heavy Bag (3 minute round)

5 Rounds / 7 Reps

Hang Power Clean - 115lbs
Kettlebell - 55lbs
Push Press - 115lbs
Pull Ups

17:30

Waterford Full Moon Four Miler - Night Run

4 Mile Run

Mile 1- 10:04
Mile 3 - 30:12
Mile 4 - 40:01

WOD - Taken from Coca Crossfit

3 Rounds of Heavy Bag - Warm Up

5 rounds for time:

7 Reps of:

Deadlift
Hang Power Clean
Front Squat
Push Jerk

12:21

WOD - Christine + Box

4 Rounds of 3 minutes each w/ 30 seconds rest

300 Jump Rope - Single

"Christine"

3 Rounds of...

500M Row
12 Deadlift - 165lbs
21 Box Jumps

18:21

WOD - Taken from Coca Crossfit

5 rounds

12 Back Squats (men-135/women-85)
9 Hand release pushups
6 games burpees

Did first round + 6 reps at 135lbs... moved to 115lbs

13:16

WOD - Taken from CF Conviction + Box

4 Rounds - 3 minutes each

10 Minutes of...

9 Deadlift (135lbs)
12 Push Ups
15 Box Jumps

4 Rounds

WOD - Fran ain't got squat...

21-15-9

Sumo Deadlift High Pull
Row - Calories
Pull Ups

WOD - Taken from CF Front Range

10-9-8-7.....3-2-1

Kettlebell Swings
Goblet Squats
Pull Ups
Box Jumps


16:35

WOD - Taken from CF Front Range

5 Rounds

3 strict, deadhang pullups
6 shoulder presses, 95 lbs (65 lbs)
9 romanian deadlifts, 95 lbs (65 lbs)

7:48


4 Rounds of Heavy Bag w/ 5 Push Ups between rounds

WOD - Grindy (Grace and Cindy)

Grindy

10 Clean and Jerk (squat clean)

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

10 Clean and Jerk (squat clean)

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

10 Clean and Jerk (squat clean)

WOD - Boxing and TOTAL WOD (quick)

6 Rounds of Heavy Bag - 3 minutes each w/ 30 seconds rest

5 Rounds:

6 Pull ups
6 Box Jumps
6 Kettlebell Swing - 50lbs

7:59

WOD - Box and Single Bar of Hot DEATH !!!

6 Rounds of heavy bag - - 3 minutes each w/ 30 seconds rest

3 Rounds (115lbs)

12 Deadlift
9 Hang Power Clean
6 Pull Ups

WOD - Damn it's HOT !!!

21-15-9 for time...

Kettlebell Swings (50lbs)
Goblet Squat (50lbs)
Push Ups
Row for Calories

13:17

WOD - 1/2 Cindy + Heavy Bag

4 Rounds (3 minutes each)... Heavy Bag

1/2 Cindy (6 Rounds - 9:33)
5 Pull Up
10 Push Ups
15 Air Squats

Tabata GHD Situps - 43ish

WOD - A good mix of family and games

Aside from the normal 3 mile walk...

3 mile hike in Whitnall Park... great trails

Round 1 of the UFC Personal Trainer (~20Minutes)... push ups, ab work, etc...

WOD - Jack taken from CF Conviction

AMRP20

10 Push Press 115/ 85#
10 KB swings 1.5 /1 pood
10 box jump 20"

7 Round +3 PP

WOD - Storm the Bastille - - - French Revolution

French 5K w.... Luke

WOD - Back Squats and Tabata Fun

Max Back Squat...
95lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5
185lbs x 3
205lbs x 1
225lbs x 1


Tabata Pull Ups
62

WOD - This one was F'ed Up !!!!

15-12-9

Power Squat Clean - 95lbs
GHD Situps
Kettlebell Swings
Burpees
Wall Ball
Row for calories

25:53

WOD - Hot in Ft Wayne again...

100 Jump Rope

2 Rounds of 20 - -

KettleBell Swings (50 lbs)
Goblet Squat (50lbs)
Push Ups

100 Jump Rope

2 Rounds of 10 - -

KettleBell Swings (50 lbs)
Goblet Squat (50lbs)
Push Ups

100 Jump Rope

WOD - Make Due in Fort Wayne IN

Tabata this and that...

8 Rounds - 20/10 of...

Kettle Bell Swings (50 lbs)
Jump Rope...
Sumo Deadlift High Pull w/ KB (50lbs)

WOD - Taken from CF Front Range

4 Rounds for Time:

10 Hang Power Clean - 115lbs
10 Wall Ball - 20lbs
10 Box Jumps
10 Pull Ups

14:18


Tabata Jump Rope:

356

WOD - Cindy and the Bars of Death

5 Rounds of Cindy

5 Pull Ups
10 Push Ups
15 Air Squats

3 Rounds 0f the "Single Bar of Death"

9 Deadlifts ag Power Clean
6 Hang Power Clean
3 Push Press

WOD - Taken from CF Affliction

Row 500 Meters
50 Box Jumps
50 Push Ups
50 Double Unders or 150 Single Jump Rope
50 Goblet Squats 53M/35W
Row 500 Meters

18:22

Cool Down

Box 3 Rounds (3 min each) - Heavy Bag w/ 1 minute rest

WOD - Good Form - Good Lift

21 (10 GHD) - 15 - (10 GHD) - 9 (10GHD)

Sumo Deadlift High Pull - 95lbs
Row - Calories
Pull Ups

15:31

Finisher - 3 rounds of heavy bag

WOD - Hot - Fun - New (sure !!)

3 Rounds

10 Snatch - 75lbs
10 Kettlebell Swings - 50lbs
10 Bar Push Ups


4 Rounds of Heavy Bag boxing

WOD - Taken from CF One World

10-9-8....3-2-1

Back Squat (w/ 5 Hangpower Clean) - 135lbs
GHD Situp (w/ 5 Pull Up)


28:01

WOD - Anne are you OK - CF Conviction

Annie are you OK

21-15-9

Row for Calories
Thrusters - 65lbs
Clean - 65lbs
SDHP - 65lbs
Wall Ball - 25lbs
Burpees

28:32

WOD - Taken from CF Front Range

21-15-9 w/ 50 Squats between

21 Deadlift
21 Push Press
50 Squats

14 Deadlift
14 Push Press
50 Squats

9 Deadlift
9 Push Press
50 Squats

14:07

WOD - Bit of a box / walk / pull

5 Mile Walk w/ Kim

6 Rounds of boxing (3 minutes w/ 30 seconds between)

2 Rounds

7 Pull Ups
7 Back Squats (95lbs)
7 GHD Sit Ups

WOD - Hot and Steamy - Ouch !!

3 Rounds of Heavy Bag (3 min w/ 30 seconds rest)

3 Rounds

10 GHD
250 Calories - Row
10 Push Press - 95lbs
10 Pull Ups

WOD - Taken from CF Front Range

Box w/ Heavy Bag - 6 Rounds w/ 30 seconds rest between

10 - 9 - 8.... 3 - 2 - 1

Front Squat - 95lbs
Pull Ups

11:03

WOD - Day of Heavy Bag

6 Rounds - 3 min each

WOD - WOW WOW WOW

3 Rounds of Heavy Bag (3 minutes each w. 30 seconds rest)

5 Rounds - 115lbs

9 Deadlift
6 Hang Power Clean
3 Push Press

** 5 No Assist Pull Ups between each round

WOD - What a bitch....

10 Back Squat - 115 lbs
21 Calories - Row
10 Pull Ups
21 Push Ups
10 Push Press - 115 lbs
21 Kettlebell Swing

10 Back Squat - 115 lbs
15 Calories - Row
10 Pull Ups
15 Push Ups
10 Push Press - 115 lbs
15 Kettlebell Swing

10 Back Squat - 115 lbs
9 Calories - Row
10 Pull Ups
9 Push Ups
10 Push Press - 115 lbs
9 Kettlebell Swing

20:47

WOD - Helen had a rowboat and carried a sumo wrestler

3 Rounds for time:

500M Row
21 Kettlebell Swing - 50lbs
15 Sumo Deadlift Highpull - 75lbs
12 Pull Ups

18:08

WOD - Fran bought a row boat and pushed it up hill

21-15-9

Thrusters
Row for Calories
PushUps
Pull Ups

WOD - Row - Swing - Pull

21-15-9

Sumo Deadlift High Pull
KettleBell Swing
Push Ups

300M Row between each set

WOD - Damn it's HOT !!!

3 Rounds:

15 Calories - Row
10 Hang Power Squat Clean
15 Pull Ups

12:22

WOD - Hot and Steamy - Push and Swing

5 Rounds

20 Kettlebell Swings
10 Push Ups
20 Air Squats

WOD - Taken from CF Front Range

Metcon WOD
3 Rounds

800m run
30 KB swings (65lbs)
30 Pull ups

29:43

WOD - Mini Murph and Grace kinda...

1/2 Mile Run

25 Pull Ups
50 Push Ups
75 Air Squats

1/4 Mile Run


30 Hang Power Clean

WOD - Fran...sort of

21-15-9

21 Push Press - 115lbs
21 Box Jumps
21 Pullups

15 Push Press - 115lbs
15 Box Jumps
15 Pullups

9 Push Press - 115lbs
9 Box Jumps
9 Pullups

WOD - Row - Pull - Squat - Push

4 Rounds

10 calories - Row
10 Pullups
10 Back Squats
10 Pushups

WOD - Single Bar of Death in a Row Boat

2 Rounds

500M Row

3 Rounds:

9 Deadlift
6 Hang Power Clean
3 Push Press

WOD - On a hot tin roof - or driveway

3 Rounds

Row 500M

10 Clean and Press

10 KB Swings

200M Bag Carry - 100lbs

WOD - 4 rounds and then some...

4 Rounds of Heavy Bag - 3 minutes each w/ 30 seconds rest and weighted vest

21 Ring Push Ups
15 Row Calories...

and done.... tired

WOD - Sumo Heavy and then some...

21-15-9

Box Jumps
Sumo Deadlift High Pull
Push Ups
Kettlebell Swings


14:21

WOD - Box and Fragmented Fran

Compliments of Coca CF - Fragmented Fran

5 Rounds of boxing w/ 25lb weighted vest (3 minutes / 30 second rest)

Frag Fran: (12:31)

3 rounds

9-6-3
Thrusters
Pull Ups

WOD - Box and Bash

6 Rounds - 3 minutes each, w/ 30 seconds rest

2 Rounds

10 Push Press
10 Push Ups
10 Pull Ups

WOD - Back in the saddle

4 Rounds of Heavy Bag

3 minutes w/ 30 seconds of rest


3 Rounds

9 Deadlift
6 Hang Power Clean
3 Push Press
5 Pull Ups

WOD - All I can say was WOW... am I tired

6 Rounds - 3 minutes rapid and hard boxing (w/ 30 second rest)

4 Rounds

7 Hang Power Clean
7 Pull Ups
7 Single Arm Kettle bell (switch arms - 7 each)

WOD - Single Bar of Death + Weighted Fight

3 Rounds (105lbs)

9 Deadlifts
6 Hang Power Clean
3 Push Press

6 Rounds - 3 minutes each w. 30 seconds rest (weighted vest)

WOD - Mix and Mash

2 Rounds

10 Hang Power Clean and Jerk
10 Pull Ups

6 Rounds Boxing - 3 minutes each w/ 30 second rest

2 Rounds

10 Back Squats
10 Push Ups

WOD - CF Conviction + Boxing

10-8-6-4-2

Deadlift
Hang Power Clean
Thruster

75# - One Weight - One Bar - Three Lifts

Boxing:

6 Rounds - 3 minutes each / 1 minute rest between

WOD - Coming off a long no WOD weekend

21 Front Squats
21 Push Up

4 Rounds - Heavy Bag w/ 60 second between (10 push ups)


21 Front Squats
21 Push Up

WOD - Single Bar of Death

5 Rounds

12 Deadlifts
9 Hang Power Clean
6 Push Press


3 Rounds of Heavy Bag - 3 minutes each w/ 1 min. rest

WOD - Heavy Bag w/ Stuff in the middle

6 Rounds of 3 minutes - 1 minute between.... w/

1. 10 Box Jumps


2. 10 Push Ups

Between rounds....

Coca - Squat / Swing / Hit

10-8-6-4-2-

• Front Squat


• Kettlebell Swing

6 Rounds (3 minutes each) w/ 20lb weighted vest

WOD - Coca CF + FGB Boxing

21-15-9 + 10 Pull Ups between

• Back Squats


• Push Ups

3 Rounds - 5 minutes each !!!!

WOD - Almost a Full Bout

Boxing:

8 Full Rounds - 3 minutes each !!

"Christine"

3rds:

• 500m row


• 2 BW DL


• 21 Box Jumps

Box 4 Rounds (30/30/30)

WOD - Good Lift - mixer

5 rounds for time:

1. 10 sumo deadlift high pull


2. 10 push ups


3. 10 kettlebell swings


4. 10 pull ups

WOD - Single Bar + 12 Pull Ups

Hung the speed bag today.... cool !!!!!

• 4 Rounds

• 12 Pull Ups


• 9 Deadlifts


• 6 Hang Power Clean


• 3 Push Press

• 6 Rounds (3 minutes each) - -- Boxing w/ heavy bag

WOD - Box and Lift

6 Rounds / 30 seconds rest w/ weighted vest

WOD - Single Bar of Death

5 Rounds - 115lbs 12 Deadlifts 9 Hang Power Clean 6 Push Press 6 Rounds w/ 30 seconds of rest

WOD - Four rounds of push and pull

6 Rounds of Boxing w/ weighted vest 3 minutes rounds w/ 60 second rest 4 Rounds 10 Pull Ups 10 Push Ups

WOD - A GREAT Trio

7 Rounds of Heavy Bag w/ weighted vest and 30 second rest between 30/30 3 Rounds 10 Hang Power Clean 10 Push Ups

WOD - Fran sort of with some good ole boxing

5 Rounds 10 Thrusters 10 Pull Ups 10 GHS Situps 4 Rounds w/ weighted vest 3 minutes w/ 1 minute rest

WOD - Box and Lift

6 Rounds - 3 minutes (w/ 1 min rest) 30 seconds - normal fight 30 seconds - hard knockout ************************************** 3 Rounds 10 Back Squat (115lbs) 10 Push Ups 10 KB Swings

WOD - Box and Lift

6 Rounds - 3 minutes (w/ 30 second rest) 30 seconds - normal fight 30 seconds - hard knockout ************************************** 5 Rounds 10 Sumo Deadlift Highpull 10 Push Press 10 Box Jump

WOD - Back to Basics

3 Rounds 21 Sumo Deadlift High Pull 15 Pull Ups 10 Calories - Row ************************** 3 Rounds - 10 Reps GHD Situps Push Ups

WOD - More Lift and Box

6 Rounds: 30-30-30 w/ 30 second rest between ********************************** 5 Rep Ladder Hang Power Squat Clean Push Up

WOD - Box and Lift

4 Rounds: 30-30-30 w/ 30 second rest between ********************************** 21 Reps of: Back Squat Pull Ups Push Ups

WOD - Box and Lift P2

6 Rounds

30-30-30 w/ 1 minute rest between

********************************

21-15-9

Back Squat - 115lbs
Pull Ups
Row - Calories

WOD - Go for 6 Rounds

6 Full Boxing Rounds

3 minutes each w/ 1 min rest

***************************

21 Deadlift
21 Row Calories
21 Push Ups

WOD - Box and Lift

3 Rounds of

3 Rounds
4 Rounds
3 Rounds

30-30-30

****************************

21-15-9
Hang Power Clean
Pull Ups

WOD - Power Punch

2 Rounds
30 Steady and Fast
30 Hard and Knockout
30 Bob and Weave and Punch

30 Seconds Rest

3 Rounds
30 Steady and Fast
30 Hard and Knockout
30 Bob and Weave and Punch

30 Seconds Rest
4 Rounds
30 Steady and Fast
30 Hard and Knockout
30 Bob and Weave and Punch

CF WOD

4 Rounds for Time

7 Front Squat
7 Pull Ups
7 GHD Sit Ups

WOD - Some more bag work - HEAVY

4 Rounds

30-30-30
30 Normal Pace
30 Fast - Bicycle
30 Slow and Hard - Knockout
x2

1 Minute rest between

then...

4 Rounds

60 seconds - fast and steady
30 Seconds air squat

then...

21 Reps
Back Squats - 115lbs
GHD - Situps
Calories - Row
Box Jumps

WOD - Hit the Bag... and a little Coca CF

Heavy Bag workout...

30-30-30

3 rounds of:
30 seconds - normal spar
30 seconds - bicycle punching / high knee pulls
30 seconds - knockout punches
Repeat x2
Rest 60 Seconds

2 Rounds 100 Single Jump Ropes (1 min rest between)

Coca CF WOD

21-15-9
Sumo Deadlift High Pull
Overhead Squat

WOD - Crossover from Convition - Diana

1000M Row

4 Rounds for time

11 Deadlift
11 Push ups on bar
11 Pull Ups

WOD - Row and Lift

1000M Row

3 Rounds for time:

12 Deadlift
9 Hang Power Clean
6 Push Press

500M Row

WOD - Kinda the Conviction

AMRAP 20 minutes

250M Row
15 KB Swings - 50lbs
15 Sumo Deadlift High Pull - 95lbs

*******************************

21 GHD Situps (3 sets of 7)

WOD - Conviction - Modified 2/27/2011

5 Rounds

10 Back Squat - 95lbs
10 Push Ups
10 Calories Row
10 Pull Ups
50 Jump Rope - singles

WOD - A Little Bit of Something

25 GHD Sit Ups
15 Power Squat Clean
15 Push Ups
15 Kettlebell Swings
15 Push Press
15 GHD Back Extensions

WOD - Adam (1/2)

Adam 1/2

5 Rounds

10 Burpees
10 Kettlebell Swings
10 Pull Ups


Wrap Up - 21 Sumo Deadlift High Pulls

WOD - More 7's

3 Rounds (should have been seven)

7 Deadlift
7 Clean
7 Front Squats
7 Push Press
7 Back Squats

WOD - 7th Heaven - Slow and Steady

7 Rounds (not for time)

7 Thrusters - 75lbs
7 Sumo Deadlift Highpull - 75lbs
7 Pull Ups

WOD - A good lift and a little swim

3 rounds

12 Deadlift
9 Hang Power Clean
6 Push Press

***************

21 Kettlebell Swings

***************

Swim:

10 lengths - Free Style
4 lengths - Breast Style

WOD - Working at the YMCA

Established a family membership today... kids loved it:

Swim
10 lengths - Freestyle
1 length - Back Stroke
2 lengths - Breast Stroke
1 length - Back Stroke

Home WOD
3 Rounds (not for time)

10 Thrusters (75lbs)
10 Pull Ups
10 Push Ups

WOD - 1st day back in a while

500M Row

2 Rounds
100 Jump Ropes

5 Rounds for Time

10 Pull Ups
15 Push Press
20 Air Squats

WOD - Super Bowl Sunday - Go Pack Go

500 M Row

10 GHD Situps
10 Pull Ups
10 Thrusters

500M Row

WOD - Taken from CF Front Range

300M Row

3 x 5 reps - Front Squat



5 Rounds for Time

10 Pull Ups
10 Push Press
20 Squats

WOD - Taken from Coca Crossfit

2 Rounds x 10 Reps

GHD Sit ups
GHD Back Extension

Coca Crossfit WOD

5 Rounds for time:

15 Kettlebell Swings
10 Push Press
5 Burpees

2 Rounds x 10 Reps

GHD Sit Ups
GHD Back Extensions

WOD - Back / Shoulders / Abs

4 Rounds for Time

10 Deadlift
15 Pull Ups
15 GHD Sit Ups


500M Row

WOD - Small Bear Complex

3 Rounds

1 Round consists of: 3 minutes of

3 Clean and Jerk
6 Push Ups
9 Air Squats

In between rounds

Rest 1 Minute

WOD - A Good Mixer

4 Rounds for time:

10 Back Squat
10 Pull Ups
10 GHD Situps
10 Push Ups
10 Calories - Row

WOD - Cut it short...NFC Championship Day

21-9

Back Squat
Sumo Deadlift High Pull
Pull Ups
Push Ups
Kettlebell Swings

WOD - 7 Faces of Death

1000M Row

7 Rounds x 7 Reps

Thrusters
Pull Ups
Snatch

WOD - It's cold... pull up and power squat clean

For Time:

Pull Ups
10-9-8-7.....3-2-1

Power Squat Clean
1-2-3....7-8-9-10

WOD - Back Squats and Single Bar of Death

5 rounds x 5 Reps - Back Squats

than...

5 Rounds for time:

9 Deadlift
6 Hang Power Clean
3 Push Jerk

WOD - Better late and little than left out

For Time

21 Thrusters
21 GHD Situps
21 Pull Ups
21 Sumo Deadlift Highpull
21 Kettlebell Swings

WOD - CF Total Metcon - from CF Leander

“CrossFit Total Metcon”

50 Back Squats
50 Shoulder Press
50 Deadlifts
50 Row for calories

WOD - Mixer (CF Miami & CF Conviction)

5 Rounds - 6 Reps

Thrusters
Ring Push Ups
Kettle Bell Swings


Uneven Grace

Change sides - every 5 reps

WOD - A morning of fresh air and weights

1500M Row

2 Rounds

3x Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
12 Deadlift
9 Hang Power Cleans
6 Push Press

WOD - The Angry Matty from CF FrontRange

5 Rounds for time

11 Pull Ups
13 Burpees

WOD - Taken from CF Conviction

WOD

21-15-9

Thruster
Sumo Deadlift High Pull
Hang Power Clean

WOD - 7th Heaven

500M Row

3 x 5 Thrusters

115lbs / 125lbs / 135lbs

7th Heaven

7 Rounds
7 Thrustes
7 Pull Ups
7 Burpees

WOD - Grindy (Grace and Cindy)

3 Rounds

10 Clean and Jerk (1/3 Grace)

3 Rounds Cindy (Cindy)
5 Pull Ups
10 Push Ups
15 Squats

WOD - Row with you Kettlebell

5 Rounds for time

500M Row
20 KB Swings

WOD - SQC for Strength

3 Rounds 5 Reps
Squat Power Clean

-------------------------------------

21-15-9 (10 deadlifts between lifts)

Sumo Deadlift High Pull
10 Deadlift
Kettle Bell Swing

WOD - Taken from CF Conviction

WOD

FS 3x5

Then...15-12-9

OHS (95/65)
Burpee Box Jump

WOD - Single Bar : Three Lifts

1000M Row

3 Rounds for time
12 Deadlift
9 Hang Power Clean
6 Push Press

WOD - A bit cold, but not an excuse

1 round - 10 reps:

Thrusters
Ring Rows
Kettlebell Swings

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Followed up with the "Hangover" burger at Stacked