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