Squat Cleans

Warmup:
3x15 situps
3x15 air squats

WOD: "Squat Cleans"
5x3 squat cleans @ 135 lbs

Extra: 10 back extensions & kipping practice

Everybody's favorite WOD

Warmup:
3x15 pullups
3x15 back extensions
3x15 situps

WOD: "Burpees"
100 Burpees for time

Time 15:20 minutes

Forward & Reverse

Warmup:
3x15 dips
3x15 pullups
3x15 squats
3x15 knees to elbows

WOD: "Forward & Reverse"
3 rounds of 2 laps around large outside field forward + 1 in reverse for time.

Time 12:38 minutes

Extra: 3x15 ring pushups & kipping practice

Pointless Labor

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pullups

WOD: "Simulated Shovelling"
Use a 45 lb bar w/ 20 lbs on end. Lift the end of the bar over the rack and back for 1 rep. Begin with 30 reps + 30 pushups and continue for 5 rounds losing 5 reps per round so that your last round is only 5 reps. For time.

Time 17:28 minutes

JOSH

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pushups

WOD: "JOSH"
21 overhead squats + 42 pullups (did 5 kipping before switching to jumping pullups)
15 overhead squats + 21 pullups
9 overhead squats + 15 pullups

Time 5:26 minutes

When Tires and Kettlebells Meet...

Warmup:

2x15 bar dips

2x15 knees to elbows

5 kipping pullups

250 jump rope

WOD: "Get Tired + Kettlebell"

3 lengths of field of flipping tire interspersed with 21-15-9 kettlebell swings for time.

Time 8:48 minutes

LINDA

Warmup:
3x15 situps
3x15 back extensions

WOD: "LINDA aka 3 Bars of Death"
10 to 1 bench press, cleans, & deadlift (55 reps per exercise)

• Bench press @ 175 lbs x 55 reps = 9,625 lbs moved
• Cleans @ 150 lbs x 55 reps = 8,250 lbs moved
• Deadlift @ 200 lbs x 55 reps = 11,000 lbs moved
• Total lbs moved = 28,875 lbs

This WOD took about an hour, mostly due to having to shift weights with my partner.

Clean & Jerks

Warmup:
3x15 knees to elbows
3x15 air squats
3x15 situps
3x15 back extensions

WOD: "Clean & Jerks"
10 to 1 clean and jerks + run 1 lap per set for time

Time 18:30

Note: Got 3 kipping pullups in a row today!!!

Dead & Gone

Warmup:
Run 1 lap
25 hurdle squats
15 pushups
25 hurdle squats
15 pushups
Run 1 lap

WOD: "Deadlift etc."
5x3 Deadlift

1. 205 lbs
2. 215 lbs
3. 225 lbs
4. 235 lbs
5. 245 lbs

AMRAP in 20 minutes

• 2 laps
• 25 box jumps
• 25 back extensions
• 25 pushups
• 25 air squats
• 75 jumping pullups

2 rounds

Danny's Assortment of Flexible Fun #2

Warmup:
3x15 air squats
Run 3 laps

WOD: "Danny's Assortment of Flexible Fun #2"

• 6 rounds of 10 medicine ball squat & toss while moving across field; walking lunges (1/2 field); 10 pushups; & 10 back extensions
• 10 to 1 medicine ball twists w/ legs raised + situps
• worked on kipping pullups - was able to get 2 decent ones & 1 so-so before falling

Vanity....Just Vanity

Warmup:
Run 10 laps
3x15 situps
3x15 back extensions
3x15 jumping pullups
3x15 knees to elbows

WOD: "Bench Press"
5x5 bench press increasing weight each rep

1. 135 lbs
2. 155 lbs
3. 165 lbs
4. 175 lbs
5. 185 lbs

Evan says bench press is a vanity exercise like curls, etc. Makes your muscles look big without much benefit. Oh well, I guess I'm vain. I like bench press. Didn't need any help on these. Probably could have gone higher. One of these days, I'll sneak into Crossfit and max on the bench.

Pearl Jam's Greatest Hits

Warmup:
Run 5 laps
3x15 situps
3x15 back extensions
3x15 bar dips

WOD: "JEREMY"

• 21 overhead squats
• 42 push presses
• 15 overhead squats
• 21 push presses
• 9 overhead squats
• 15 push presses

Time 14:14 minutes