WOD - Box + Ricky

4 Rounds of Heavy Bag - 3 min each w/ 45 second rest

Ricky - From CF Main Site

AMRAP 20 Minutes

10 Pull Ups
5 Deadlift - 135lbs
8 Push Press - 115lbs

8 Rounds + 10 Pull Ups + 1 Deadlift

WOD - Misc Repeat

5 Rounds for time:

250M Row
5 Thrusters - 95lsb
5 Sumo Deadlift Highpull
5 Back Squat
5 Push Press
5 Pull Ups
5 Kettlebell Swings

WOD - Spin Cycle

30 Minutes of SPIN... w. heart rate monitot

Worked steady in the 145 - 160 bpm

7 Snatch
7 Pull Ups
7 Push Ups

WOD - Total Body

3 Rounds for time:

21 Calories Row
15 Deadlift - 95lbs
15 Power Clean - 95lbs
15 Back Squat - 95lbs
15 Push Press - 95lbs

24:07


2 Rounds

10 GHD Situps
10 GHD Back Extensions

WOD - Quick Lift - Now Eat !!!

2 Rounds for tine:

10 Hang Power Clean
10 Kettlebell Swing
10 Push Ups
5 Squat Clean
10 Push Press

8:21

2 Rounds of of 10 - GHD situps

WOD - Nice day to pick up a run

2.5 mile run w/ Cooper

ouch !!!

WOD - Triple Threat !!

10 Rounds for time:

10 Deadlift -135lbs
5 Pull Ups

12:50

5 Rounds for time:

5 Thrusters - 115lbs
5 Push Ups

5:34

15 Minute Spin

WOD - Heavy Bag Boxing

7 Rounds - 3 minutes each w/ 45 second rest

WOD - SPIN SPIN SPIN

30 Minutes of progressive SPINNING.... hard work !!!

WOD - DT + Boxing

5 Rounds of 2 minute heavy bag boxing

+

3 Rounds of DT

12 Deadlift
9 Hang Power Clean
6 Push Press

9:18

WOD - Total Body

30 Minutes of SPIN....

21-15-9

Ring Pull Ups
Push Ups
Pull Ups

WOD - 7's and Box

5 Rounds for time:

7 Deadlift
7 Burpees
7 Pull Ups
250M Row

17:38

5 Rounds of Boxing (2 minutes each round)

WOD - Ladder of Legs

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings
Box Jump
Sumo Deadlift High Pull
Goblet Squat

17:53

WOD - Spin my heart out... or legs off...

30 Minutes of SPIN

WOD - Grindy (Grace and Cindy)

For Time:

10 Ground to Floor - 115lbs

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

10 Ground to Floor - 115lbs

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

10 Ground to Floor - 115lbs

16:58

WOD - Wittmann + Boxing

Modified Wittmann (CF Conviction)

7 Rounds of 10 reps....

Power Clean - 95lbs
Kettlebell Swings - 40lbs
Goblet Squat - 25lbs

5 Rounds of boxing on heavy bag.... 2 minutes each round w/ 1 minute rest

WOD - SPIN the wheel and Push the something...

25 minutes of SPINNING...

3 Rounds of:

5 Power Clean - 115lbs
10 Pull Ups
10 Snatch - 75lbs
5 Push Ups

WOD - SPIN SPIN SPIN

25 Minutes of SPINNING....

WOD - Oh My GOD !!!

25 Minutes of Spin

21-15-9

Sumo-deadlift High Pull
Kettlebell Swings
Pull Ups

WOD - Spinning is FUN !!!

25 Minutes of Spin Class - FUN !!!

WOD - New Toy

SPIN - got a new indoor bike... FUN !!!

+

3 Rounds fo Cindy

5 Pull Ups
10 Push Ups
15 Air Squats