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