WOD - Taken from CF Chicago

Run 1 Mile then...

5 Rounds for time of:

250M Row
5 Hang Squat Snatches (75lbs)
10 Pull-ups
15 Air Squats

20:18

WOD - Taken from CF Affliction

Workout of the Day (WOD) Clash of the Fittest

WOD#1

Follow each exercise with 5 Bar Facing Burpees 135M/95W
12 Thrusters - 115lbs
12 Sumo Dead Lift High Pull - 115lbs
12 Push Jerk - 115lbs
12 Overhead Squat - 65lbs
12 Front Squat - 115lbs

11:23

WOD - Taken from Coca Crossfit

21-18-15-12-9-6-3

Squat Clean
Deadlift
Jump Rope (x3)
Box Jump

30:25

WOD - Reverse Ladder....10-9-8-7-6-

Reverse Ladder 10-9-8-7-6
Back Squat
Hang Power Clean

Between each - -
10 Row Calories +
5 Pull Ups

20:52

WOD - 21-15-9

For Time:

Row - 21 calories
21 Thrusters
21 Kettlebell Swings
21 Pull Ups
21 Sumo Deadlift High Pull
- each 3rounds of 7

Row - 15 calories
15 Thrusters
15 Kettlebell Swings
15 Pull Ups
15 Sumo Deadlift High Pull
- each 3rounds of 5

Row - 9 calories
9 Thrusters
9 Kettlebell Swings
9 Pull Ups
9 Sumo Deadlift High Pull
- each 3rounds of 3

21:12

WOD - Taken from CF Conviction:"Jack"

AMRAP20

10 PP 115/85# (115lbs)
10 KB 1.5/1 p00d (55lbs)
10 b0x jump (20")

8 Rounds Rx

WOD - Taken from High Desert CF (Hollow Tuesday)

For Time:

400M Row
40 Push Ups
30 Pull Ups
20 Knees to Elbows (sub 40 ABMATS)
10 Lateral Burpees (over ABMAT)
20 Push Press - 75lbs
30 Power Clean - 75lbs
40 Deadlift - 75lbs
200M Sprint

22:35

WOD - Rowing Helen

Rowing Helen for time:

3 Rounds for time:

500M Row
21 Kettlebell Swings - 55lbs
12 Pull ups

14:53

WOD - 21's

21 Row Calories
21 Pull Ups
21 Kettlebell Swings
21 Push Ups
21 Box Jumps
21 Deadlift

WOD - Death by Barbell

1 Mile Run

3 Rounds (should be 5)

15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Press

115lbs

14:57

WOD - RUN Cindy RUN

Run 800M

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Run 800M

WOD - Taken from CF Conviction

3 Rounds for time:

500M Row

2 Rounds of
20 Kettlebell Swings
20 Sumo Deadlift High Pull
20 Pushups

19:56