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