Fight Gone Bad

Row for calories
Box jumps
SDHP
Wall Ball
Burpees

working thru each movement for 1 min (counting reps straight for 5 minutes)
REST 1 minute

3 Rounds!

Record total # of reps!

Fast Sprint, Rest After!

21 Ball Slams
Box Jumps
Games Push ups
400m Run

15 Ball Slams
Box Jumps
Games push ups
400m RUN

9 Ball Slams
Box Jumps
Games Push ups
400m Run

Thrusters+Pullups+Situps=FRAN with a 6pack

5 Thrusters
10 Pull ups/Ring Rows
15 Sit ups

6 ROUNDS for time!

HOT Shaded RUN

200M Run ( in shade )
6 Pull ups
9 Goblet Squats
12 Push ups


15 Min AMRAP

Thruster Bell

12 min AMRAP

Ladder up of:

1 Thruster 45lbs/33lbs
1 KB swing
2/2
3/3
etc....

Going as far as you can in 12 minutes!

Deadlift Burpees

10-1 Ladder of.....

10 Deadlift 95ls/85lbs/73lbs
10 Burpees over the bar
9/9
8/8
7/7
etc....

Partner Cards

Two people per one deck of cards

HEARTS - kb swings
CLUBS - Games push ups
DIAMONDS - Box jumps
SPADES - ball slams

Joker (both partners run 400m)

10min RAMP it up AMRAP!

2 Thursters 45lb/33lb
2 Pull ups
4 Thrusters
4 Pull ups
6 Thrusters
6 Pull ups
Etc......until you reach 10 min!

Tabata This

Skill WORK
Hang Cleans

WOD

Wall Ball
KB swings
Box
K2E

Working 20 seconds each station, resting for 10 sec while you rotate....8 times through each movement

1 mile plus 8 MINUTES

1 mile run for time!!!!

Rest 5 minutes

8 MIN AMRAP

15 Kb swings
10 games push ups
5 broad jumps

3 Sprints for time!

300m ROW
25 V ups
20 Wall Ball
15 Ring Rows
10 Deadlift 85/73lbs

rest 3 minutes....3 rounds...keep up the pace each round!

CHIPPER

60 Calorie ROW
50 Sit Ups
40 Ball Slams
30 Weighted Lunges (15 each leg)
20 Box Jumps
10 Burpees

Thrusters are FUN

15MIN AMRAP of:

2 Thrusters
2 Knees to Elbows
100 M Run

(increasing by 2 reps each round, run staying the same!

HELEN

400 M RUN
21 KB swings
12 Pull ups

3 rounds for time


3.2.1.....GO!!!

Two for ONE

100 Singles
21 Sit ups
15 Box jumps
9 Burpees
3 rounds for time

Rest 2minutes

Then.....

3 min of max reps of Front Squats 45lb/33lb

Cindy

15 min AMRAP (as many rounds as possible)

5 Pull ups
10 Push ups
15 Air Squats

Kelly's little Sister, "Kit"

200m run
15 Wall Ball
15 Box jumps

5 Rounds for time!

Gotta love the Sunshine!

Partner WOD 30/30

Deadlift/Burpees

Ball slams / Med Ball Vups

Push ups / Jumping Air Squats


Partner 1 working for 30 seconds on each movement of couplet (total 1 minute)
Then partner 2 works for a minute
Then back to partner one on 2nd couplet for 1 min etc....

Lots of Wall Balls and Kettlebells!

EMOM (Every minute on the minute)

Odds of Wall ball
Evens of KB swings

Increasing 1 rep each minute until failure to complete correct amount of reps per minute!

Partner WOD

Partners complete each of these segments one right after the other

1200m ROW/100 Push ups (both partners working at same time)

Then....

75 Sit ups each (partners alternating how ever you want to divide the reps up)

Then...

50 Box jumps each (again, partners not working at same time)

Then...

25 Pull ups each (not working at same time)

Running with junior Fran

200m Run
15 Thursters
15 Jumping Pull ups
200m Run
9 Thrusters
9 Jumping Pull ups
200m Run
6 Thrusters
6 Jumping Pull ups
200m Run

Monday Rounds

5 Burpees
10 Wall Ball
15 KB Swings
20 lateral stick jumps

4 rounds for time!

Pushing the Limit

Skill Work

Push press

Wod

15 min AMRAP

5 Push press 33lb/25lb
10 Air Squats
15 Sit ups

Fight Gone Bad

1 minute at each movement, keeping a continual rep count for all 5 minutes.
Rest one minute...repeat 2 more times!

Jumping Pull Ups
Goblet Squat
V-ups
Box jumps
Burpees


Trying to reach or exceed same number each round!

Team Row

4 man team...rotating each minute thru the movements accumulating 2500m on rowers.

1) Rower
2) Sit ups
3) Ball Slams
4) KB swings

Twelve Minute JAM!!

12 minute AMRAP (As many rounds as possible) of:

5 Burpees
10 Deadlifts 65lbs/53lbs
15 V- ups

Complete as many rounds in 12 minutes of the triplet!

Monday Tabata

180 TEEN WOD
Tabata
Air Squats
Pushups
Box
Post lowest total for each movement

Partner 30/30

30 sec of each couplet, then rest 1 minute...5 rounds of each couplet

Wall Ball/Burpee

Sit ups/ Box jumps

Score is your lowest # of reps for each movement in a round

Wednesday AMRAP

15 minute AMRAP
40 foot lunge
12 situps
6 box

Monday Madness

15 - 9 - 6

Thruster 33lbs
Pull ups
Burpees

Complete each movement for 15 reps, then back thru at 9 & 6

Wednesday

180 Teen WOD
10 kb
10 wall ball
10 air squats
5 rounds

Monday Teen WOD

CFTWOD
100 singles
50 Situps
40 airsquats
30 pushups
20 box
10 burpees
100 singles