WOD - Deadlift ... w/ Ladder

SKILL

Dead Lift - 325lbs

6×3

WOD

10 minute Up Ladder

Clean 155/105

Front Squat

Jerk

Start with one rep of each, then 2, 3,4 and so on for 10 minutes. The score will be based on the number of reps you get in the last round.

WOD - Push Press

Skill

Push Press (195lbs)

6×3

WOD

EMOTM for 20 minutes

Perform 5 HSPU on every odd minute (ex. 1,3,5,7…19)

Do Max Chest to Bar Pull-Ups every even minute (ex. 2,4,6,8…20)

WOD - Snatch ... whatta biotch

Skill

Snatch (165lbs)

6×3 (six sets 3 reps per set)

WOD

15 Min AMRAP

20 DU
8-Hang Snatch 115/95
20 DU
10- Push-Ups
20 DU
6- Burpees

WOD - Legs Legs Legs

Squat (back)

6 x 3 reps up to 95% (max at 265)

4 Rounds for Time:

15 Band Swings (53lbs KB w/ purple band)
10 Power Clean (115lbs)
20 Alternate Lunges (115lbs)

15:xx

Finisher - Side Planks

Climbed Rope x3

WOD - Group WOD

6 Minutes of work...partners of 3

Rope Climb
Push Ups
Wall Ball


Box Jumps
Burpees
Kettlebell Swings



Jump Rope
Pull Ups
V-Ups

WOD - Fran

Fran

21-15-9

Thrusters - 95lbs 

Pul Ups

7:31

WOD - Birthday WOD & Deadlift

2 Rounds for time:

91 Kettlebell Swings:
2 Muscle Ups or 2x 3 Pul Ups and 3 Dips
38 Wall Ball - 20lbs
38 Abmat Situps
13 Burpees
5 Deadlift - 175lbs

WOD - Team Workout

AMRAP 20 Minutes

Team of 4...

Lunges w/ 45lbs plate overhead... there and back while

Others:
Kettlebell Swings
Abmat Situps
Burpees

WOD - Chipper - CF Twinsburg

Chipper WOD

30 - Handstand Pushups (Pike)
40 - Pull Ups
50 - KB Swings 53lbs
60 Situps
70 Burpees

19:56

WOD - Bear Complex

Skill Front Squat 5×5 95, 125, 155, 165, 195 WOD Bear Complex 5 Rounds and 7 reps per round. Details below. One rep: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press 95,115,115,115,135

WOD - Full Body

4 Rounds Tabata Style.... 40 seconds of work / 10 seconds of rest

Negative Pull Ups
Weighted Side Squat
Broad Jump
Single Arm KB Swings
Hollow Rock / Hold
Tricep Extension

WOD - Snatch and SHoulder Work

SKILL

SNATCH
5×5
4 RFT
7-HSPU
20-Wall Ball 20/14
7- DL 225/155
20- T2B

WOD

WOD - Grindy

Grindy

10 Clean and Jerk(95lbs)
 5 rounds of Cindy
 10 Clean and Jerk (95lbs)
 5 rounds of Cindy

14:57

WOD - Body Smach

Tabata style of 40 second work / 10 seconds rest

4 Rounds of:

Rope Battle
Sliders
Ab Mat situp
Sledge Hammer to Tire
Step Ups
Kettlebell Bench Press

WOD - Deadlift + Arm / Back

Skill - Deadlift

5 Rounds of 8 - 10 reps (~70%)

205lbs

21-15-9
Pull Ups
Push Ups
Double-Unders

7:53

WOD - Body Smash

Attended the Body Smash today...

Tabata style of 40 second work / 10 seconds rest

4 Rounds of:

Dips
Rowing Push Ups
Spiderman Plank
Goblet Squat
KB Push Press
Box Jumps

WOD - Back and Shoulder Lifts

5 x 6-10 reps - 70% of max back squat

205lbs

5 Rounds for time:

10 Thrusters - 95lbs
5 Barbell Snatch (each hand) 55lbs
20 KB Swings - 45lbs

15:33

WOD - Randy

Skill - Snatch

145lb max

WOD - Randy

75 Power Snatch (from ground) 75lbs

7:23

WOD - Deadlift and Shoulder Work

Deadlift...

3, 3, 3, 1, 1, 1

Maxed out at 305lbs (x1)

AMRAP 15 Minutes

10 Hang Clean w/ Split Jerk
8 Pull Ups
6 K2E

5 Rounds + 9 Hang Clean

Shoulders are toast !!!!

WOD - Snatch and Rowing Helen

SKILL - Snatch

3 x 5 reps
95, 115, 145

Rowing Helen

500M Row
21 Kettlebell Swings - 53lbs
12 Pull Ups

13:36