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