5/31 WOD ~

AIR FORCE

For time:

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Squats

95#/65#

EVERY MINUTE, ON THE MINUTE YOU MUST STOP AND COMPLETE 4 BURPEES BEFORE CONTINUING.

WOD: 5/27

CF TOTAL ~
Backsquat
Bench Press
Deadlift


** Cash out ~ 50 DU's, 25 GHD sit ups, 10 Pull ups

WOD: 5/26

Soul Sista

5 Rd for Time ~
200m Run
10 C2B Pull ups
200m Run
5 Power Snatch (135, 95)

WOD: 5/25

Rest Day.

WOD: 5/24

Wind Chill

3 Rd for Time ~
30 Pull ups
30 KBS (70, 53)
30 Cal Row

*Cash out ~ 20 Rep Max DL

WOD: 5/23

1) Snatch 1RM

2) Clean & Jerk 1RM

3) 5xBear Complex


4) Run 400mx4 (1 sprint, 1 jog, 1 sprint, 1 jog)


*Thanks to CrossFit One World for the demonstration video.

WOD: 5/22

Rest Day.

WOD: 5/21

'Marathon Madness'
2 Rounds ~
400m Run
26 Push ups
400m Run
26 KBS (53, 35)
400m Run
26 GHD sit ups
400m Run
26 Back Extensions
400m Run
26 Pull ups
400m Run
26 Box Jumps (28, 24) ** if you are a real man you'll do the tires, yeah plural! AND extend @ the top!

WOD: 5/20

'Banjo Boy'
AMRAP 20~
400m Row
Max Pull ups

WOD: 5/19

'URN'
For Time~
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Squat Cleans (135, 95)
200m Run Between Sets**

WOD: 5/18

Rest Day.

WOD: 5/17

'Diane'
21-15-9

Deadlift (225, 155)
HSPU

WOD: 5/16

Back to Business!!!!

Fran-ny Five

5Rd - 21-15-9
Thrusters (choose your weight)
Pull ups (C2B, Butterfly, Kipping, or Jumping)

Rest 3 Minutes between Frans, and there is a 5 min cap per Fran.  If you do not finish the round you cannot move on. Choose your weight so you can complete all 5 rounds!

YBF

WOD: 5/15

Rest Day.

WOD: 5/14

3 RDS ~

Max Push ups (1min)
Max Squats (1min)
Max Sit ups (1min)
Hold plank (2min)

Post scores to comment.

WOD: 5/13

Run 1 mile for time

Post scores to comment.

WOD: 5/11

Rest Day.

WOD: 5/10

3 Rounds for Time ~
10 HSPU
200m Run

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WOD: 5/9

10 Rounds for Time:
10 Push ups
10 Sit ups
10 squats

Post scores to comment.

WOD: 5/8

Rest Day.

WOD: 5/7

3 Rd for Time:
Run 1/2 mile
50 squats

Post scores to comments.

WOD: 5/6

'Nancy'

5 RFT~
400m Run
10 OHS (95, 65)

WOD: 5/5

FGB

3 Rds
Wall Ball (20, 14)
SDLHP (75, 55)
BJ (20")
Push Press (75, 55)
Row (calories)

** 1 minute at each station for a total of 5 minutes, with 1 minute rest between rounds.

WOD: 5/4

REST DAY!!!!!

WOD: 5/3

'Drop Zone'

5 RFT ~
50 DU's
25 Box Jumps (24, 20)
15 Squat Cleans (95, 65)

You can do it put your back into it!

WOD: 5/2

'Cement Mixer'

7 RFT - every 3 minutes ~
400m Run
12 T2B

Cash out ~
DL - 5 on the minute x 5 minutes @ 70% 1RM

WOD: 5/1

Rest Day!!!