Body Weight

WU
2x15 CFWU
Strength
5x5 KB Split Jerk 1.5/1 Per side
WOD
5 Rounds AQAP
All lifts at body weight
5 Back Squat
10 DL
20 Wallball Abmat Situps 20/14

Double Burpee

WU
Row 500m
30 Sec Each
Plank hold
Front, Left, Right, L-sit
Strength
5,5,5,5,5 OHS @ 70% 1 RM
WOD
4 Rounds AQAP
15 Burpee Pullups
15 Push Press @95/65
30 Double Unders

Slamin Cindy

WU
10 each
K2E
Skin the cat rotations
Squat hold 1/4, 1/2, 3/4 full hold 5 sec at each mark.
Skill
Max DU in 2 min
WOD
"Slamin Cindy"
3 Rounds AQAP
1 round = 4 cycles + 1 500m row
1 cycle equals
5 Pullups
10 Pushups
15 Slamballs @ 20/10
PWOD
Stretch

CrossFit Total
WU
3X8 CFWU
10 PP @45/33
10 BS @95/65
10 DL @95/65
Slow Row 500m
WOD
CFT "CrossFit Total"
Total of best of three lifts in this order...
Strict Press
Back Squat
Dead Lift

WU 3x8 CFWU Skill Work on double unders 5 min or 5...

WU
3x8 CFWU
Skill
Work on double unders 5 min or 50 DUe
WOD
AMRAP 18 min
15 box jumps 24/20
12 PP @ 115
9 T2B

WU 3x8 CFWU AMRAP 18 MIN Skill Work on double unde...

WU
3x8 CFWU
AMRAP 18 MIN
Skill
Work on double unders 5 min or 50 DU
15 box jumps 24/20
12 PP @ 115
9 T2B

Frank WU 2x10 CFWU WOD Frank 75 Power Snatches 75/...

Frank
WU
2x10 CFWU
WOD
Frank
75 Power Snatches 75/45
PWOD
Tabata x2
Abmat Situps
Plank

WU
3x10 CFWU
Chipper
All weights 135/95
For time:
10 Overhead squats
10 Box jump overs (24" / 20
10 thrusters,
10 Power cleans
10 Toes to bar
10 Burpee Wallballs
10 Toes to bar
10 Power cleans
10 thrusters,
10 Box jump overs (24" / 20" box)
10 Overhead squats

Time Cap: 15 minutes
PWOD
Stretch

WU
Slow Row 500m
15 Ring Pass Throughs
15 Alternating Superman
30 Team Wallball Situps
3x20 sec Ring or Paralette Lsit
Skill
2x5 Agility Ladder
WOD
20 Min AMRAP
25 DU
3 Wall Walk
10 GHD Back Ext
20 Front Rack Walking Lunges 45/33
PWOD
Mobilize

WU
Row 500m
15 Jump Around
15 K2E
2X1 MIN Plate Hold 45/25
Skill
Handstand walk 5 min
WOD
10,9,8,7,6,5,4,3,2,1
DL @225/155
Burpee Box Jump Over 24/20

WU
Row 500m
10 Wallballs 20/14
Skin the cat 2 min total
10 GHD Situps
10 back extra
Strength
3x5 Squat snatch
WOD
AQAP
Run 1 mile
50 Squats
Run 1 mile

Team WOD active rest day
WU 2x8 CFWU
Skill
Go over fundamental lifts WOD
Team 3 rounds AQAP
Teammate 1
Run 100
Teammate 2
Tire jumps
Teammate 3
Hammer Strikes
Rotate thru until all have done all three movements.
Two teammates? Rotate thru one teammate always runs.
By your self?
Run, jump, strike x3
If you only have two or less? Run with the hammer.
PWOD
Mobilize

WU Run around building Skill Work on Muscle Up pro...

WU
Run around building
Skill
Work on Muscle Up progression
WOD 3 rounds
Row 500m
3 rope climbs
6 Turkish Get UPS 1.5/1
PWOD slow row

5, 10, 15, 20

WU
3X10 CFWU
20 MBC 20/14
WOD
3 rounds AQAP
All @135/95
5 OHS
10 HPC
15 FS
20 Abmat situps
You can't put the bar down during the round if you do you owe 10 Burpees per drop between rounds.
PWOD
Row Ladder
Row 250m rest for the amount of time it took you to row
Row 500m rest that time Row 750m rest
Row 750m rest
Row 500m rest
Row 250m done
Try to keep your pace to within 10 seconds at each distance.

Fran 10/13/13 WU 2X8 CFWU 5 each @ 95/65 Power sna...

Fran 10/13/13
WU 2X8 CFWU
5 each @ 95/65
Power snatch
OHS
Klokov press
WOD
Fran
21, 15, 9
Thrusters @ 95/65
Pullups
PWOD
Stretch

My WOD on Oct 12, 2013

Timed.

Clean & Jerk, 135/105, 10 reps
Wall-ball, 20/14, 50 reps
Pull-up, 21
Run, Around Building, 1 reps

2 rounds.
?. Rx.

CrossFit is Fundamental

WU Burgner Warm Up, 25 Good Mornings 45/33, 25 Sit to Stand, Over Under across gym Strength Strict Press 5,5,5,5,5 WOD Andy P Row 500m 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pullups PWOD Tabata KBS

50, 40, 30, 20, 10

WU

Skin the cat 2 min
20 Each
K2E
 AS
 PU
Cart wheels

WOD
 50 DU
40 pullups
 30 box jumps 30/24
 20 body weight BS
 10 Body weight DL

PWOD
 Stretch

The Thirties

WU

3x10 CFWU

Strength
Max Hspu x3

WOD
 1 round timed
 500M Row
  30 pushups
 30 AS
1 Rope climb
30 situps
30 back extensions
1 rope climb
30 KBS 1.5/1
30 Wallballs
1 rope climb
500m row

Climb to Start

WU

Bear crawl length of gym
 10 Cartwheels
 Inchworm Length of gym
20 wall squats

WOD
 17min AMRAP
 3 rope climb buy in

Then 10 Bar over Burpees
 5 C&J @135/95
 PWOD
 Tabata box jump

Wish for three

WU
3x10 CFWU
Strength
 5,5,5,5,5
Front Squat @70
WOD
5 Rounds AQAP
10 DL @225/155
20 Bar jump overs
 10 KBS @ 2/1.5
 15 Wallballs @20/14

PWOD
Slow row 1000M

WU Burgener Warm up WOD 5 rounds AQAP 10 OHS 95/65...

WU
Burgener Warm up
WOD
5 rounds AQAP
10 OHS 95/65
15 Burpees
20 Abmat Situps
PWOD
Slow row 1000m

WU 20 each Push up, pullups, ring dip, back extens...

WU 20 each
Push up, pullups, ring dip, back extension.
WOD
Bench press
20 heavy singles 60 -90 sec between each.

Deadlift Pull
10/2/13
WU
20 each
Good Morning 45/33
SDLHP 45/33
3X30 Skin the cat
Strength
1,1,1,1,1,1 Split Jerk
WOD
AQAP
10 to 1
DL 225/155
Pullups
Burpee

Deadlift Pull
10/2/13
WU
20 each
Good Morning 45/33
SDLHP 45/33
3X30 Skin the cat
Strength
1,1,1,1,1,1 Split Jerk
WOD
AQAP
10 to 1
DL 225/155
Pullups
Burpee