Deads, Cleans, Jerks

3 rounds

12 Deadlift

30 Jump ropes

9 Power Cleans

20 jumping jacks

6 Push Jerks

10 burpees

ANGIE

Angie:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Run + OHS + Box Jumps

3 rounds

400M run

9 OH Squat 95/75

12 box jumps

KBS + Push Ups + Squats

5 rounds:

20 KBS

10 push ups

10 squats

Run Day!

Skill/Strength:

4 100m sprints

(1 minute rest between efforts)

Post TOTAL time

3 rounds:

Run around the block (+-800m)

20 mtn climbers

AOD Circuit

AOD Circuit 30/10 – 36 rnds

Tire Flips

Push Press (65/45)

Sandbag Deadlift

Jumping Pull ups

Ring Dips

Decline sit ups

AMRAP HEAVEN!

5m amrap 
7 thrusters
7 ring rows 

10m amrap 
5 pushups
10 squats 
15 MC 

15m amrap 
5 burpees
10kbs
15 situps 
50m run

BEAR COMPLEX

BEAR COMPLEX
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

12 min to find 
Bear Complex 1RM

Then

8 Rounds for time:

2 bear complex (75% 1RM)

1 hill run

Burpees + K2E

10 rounds

7 burpees

7 knees to elbows

Finisher:
Max rep Med ball slams in 3 minutes

*Shout-out to CrossFit Football for the WOD idea!

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Isabel

Isabel:

30 Snatches (135/95)

Then

For time:
21-15-9
Sit ups + Supermans

Run + T2B

800M Run (Harrison)

15 Toes to Bar

400M Run (White sign)

15 Toes to Bar

200M Run (Yellow Pole)

15 Toes to Bar

100M Run (Corner)

15 Toes to Bar

Grace's Evil Cousin

For time:
30 Squat-clean-thrusters

then:

4 lengths each on the Prowler (140/90)

Deadlifts + Jumps

15 MIN AMRAP

5 BW Deadlifts

100 Jump Rope

15 Tuck Jumps

Push Jerks and Burpee Pull Ups

Push Jerk: 15 minutes to find your 1 Rep Max (RM)

Then...

3 Rounds
9 Push Jerks @ 50% 1RM
9 Burpee Pull Ups

Ring Dips + Chin Ups

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

Ring Dips

Reverse Grip Pullups(Chin Ups) Band or TRX

Then Plank Holds for 30/10 for 5 rounds

Burpees and Pull-ups

5 Rounds

15 Burpees

10 Pull-ups 

Then

50 Sit-ups 

50 Reverse Sit-ups

50 Russian Twists

AOD [CARDIO] Circuit

Met Circuit:

30 rounds @ 30/10

Row

Jump Rope

Mountain Climbers

S2S Box Jump

Jumping Jacks

shuttle run

Flthy Fifty

For time:
50 Box jump

50 Jumping pull-ups
50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows
50 Push press, 45

50 sit ups

50 Wall ball

50 Burpees

50 Double unders/100 jump rope

Burpees, Pushups, RUN

For total time:

Complete 50 burpees,

Then,

3 rounds:

run around the block (~800m)

15 push ups

Wall Balls + Front Squats + Thrusters

4 rounds:

15 wall balls

10 front squats 85/55

5 Thrusters 85/55

AOD Circuit

AOD Circuit

30 rounds: 30/10

Box Jumps

Prowler 100lb

Rope Slams

Back Squat 135/95

Jump rope

Score = TOTAL REPS 

5s

20 min AMRAP

5 push ups (chest)

5 situps

5 mountain climbers (each side)

5 pistols each

Snatch, Jump, Run

5 rounds:

7 Snatch 75/45

15 box jumps

200M run

Deadlift + Pull up + Handstand Push up

10-9-8-7-6-5-4-3-2-1 For time:

Deadlift 185/155

Pull Up

Handstand Push up