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