WOD - Make emup as you go

4 Rounds for time

10 Back Squats - 115lbs
10 Ring Pull Ups
10 Kettlebell Swings - 55lbs
10 Pull Ups

13:31

WOD - Mash it Up

21-15-9

Deadlift - 115lbs
Row for Calories
Kettlebell Swing - 55lbs
Pull Ups


13:22

WOD - Rowing Cindy + Run

300M Row

5 Rounds of Cindy

300M Row

1 Mile Run

WOD - Box and WOD

6 Rounds - 3 minutes each...


3 Rounds for time:

10 Back Squats
10 Pull Ups

6:37

WOD - Run and Stuff

2 Rounds

10 Power Clean (from floor)
10 Pull Ups
200M Row
10 KB Swings


1 Mile Run w/ Cooper

WOD - Taken from CF Conviction - Sorta

4 Rounds for time:

15 Deadlift
12 Box Jumps
9 Push Ups
6 Pull Ups

12:34

WOD - Single Bar of Death meets Cindy

9 Deadlift - 115lbs
6 Hang Power Clean - 115lbs
3 Push Press - 115lbs

4 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

9 Deadlift - 115lbs
6 Hang Power Clean - 115lbs
3 Push Press - 115lbs

4 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

9 Deadlift - 115lbs
6 Hang Power Clean - 115lbs
3 Push Press - 115lbs

18:39

WOD - Taken from CF One World

Complete five rounds for time of:

5 back squats (W:115#/M/185#)
10 pull-ups
15 GHD sit-ups

18:25

WOD - Taken from CF One World

Complete 10 rounds for time of:

3 power cleans (115#)
3 Pull Ups
6 push-ups
9 air squats

23:07

WOD - Box and Single Bar of Hot DEATH !!!

4 Rounds of Heavy Bag - 3 minutes each

3 Rounds for time:

12 Deadlift
9 Hang Power Clean
6 Push Press

8:30

WOD - Helen - sorta

3 Rounds for time:

500M Row
21 Kettlebell Swings - 50lbs
15 Box Jumps
9 Pull Ups

18:55