Pullups/Box Jumps/Sit-ups

Today’s W.O.D
1-10 reps of:
(Chest to bar) Pull-ups
Box Jumps
Sit-ups

Advanced W.O.D
1-10-1 reps of:
(Chest to bar) Pull-ups
Box Jumps (24″/20″)
GHD Sit-ups

Happy Birthday Dawn!

Dawn’s B-day W.O.D

4 Rounds
22 Wall Ball
22 KB Swings

D.U.’s/Burpees/Lunges

Today’s W.O.D
6-9-12-15-18-21
Double Unders
Burpees
Standing Lunges

Advanced W.O.D
6-9-12-15-18-21
Double Unders
Lateral Burpeed
Jumping Lunges

CrossFit Total

Today’s W.O.D

“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Optional W.O.D
Row 500m (x4)
1 min. rest between each round.

MBC’S/Shuttle Run/Push-ups

Today’s W.O.D

For Time.
5 Rounds
15 Medicine Ball Cleans
Shuttle Run

Then…
50 Push-ups

Goblet Squats / KBS / Sprint

Today’s Workout

15 min AMRAP
10 Goblet Squats
15 KBS
100m Sprint

Deadlifts

Today’s Workout

Deadlifts
5-5-3-3-1-1

WOD

5 Rounds
5 Burpees
10 Mountain Climbers
20 Sit-ups

Back Squats / Shoulder Press

Today’s Workout

Back Squats
5-5-3-3-1-1

Shoulder Press
5-5-3-3-1-1

WOD

1 mile run

Box Jumps/Double Unders

Today’s Workout

7 Rounds
10 Box Jumps
25 Double Unders

Run / Push Press

Today’s Workout

800m Run
50 Push Press
800m Run

Advanced WOD

800m Run
100 Push Press
800m Run

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