WOD

Team Murph
1 mile run
200 pull ups
400 push ups
600 squats
1 mile run
Team must carry 20# sand bag during entire WOD
eli, charmaine, clarence 52:03
ann, montero, alvin 64:27

WOD

AMRAP 15 minutes
10 ring dips
10 wall balls
10 clapping push-ups
100m sprint 

e 5, 5 ring dips

a 5

Finisher
100 sit ups for time
e 3:45
a 5:32

WOD

5 rounds

10 squat cleans 85#
20 knees to elbows
15 KB swings 44#

e 19:06

Warm-up

3 rounds

5 pull ups
10 push ups
20 mountain climbers
 

WOD

20 minute AMRAP

7 dead lifts 159#

15 box jumps
25 air squats

e 8, 2 box jumps

WOD

30 double unders 30 KB swings
30 double unders 30 sit ups
30 Double Unders 20 KB swings
30 Double Unders 20 Sit Ups
30 Double Unders 10 KB Swings
30 Double Unders 10 Sit Ups
30 Double Unders 

e 10:08 44#

Next time 53# kettle bells

WOD

Jackie
1000m row
50 thrusters 45#
30 pull ups
e 10:06

WOD

5 rounds

Bench press 155#/45#

Push ups

No rest between bench press and push ups

3-5 minute rest between rounds

e 78

a 100

WOD

7 rounds

7 dead lifts

7 hanging power cleans
7 thrusters

e 26:03, 95#

WOD

AMRAP 15 minutes

12 lunges 

9 sit ups
6 dips

e 12, 5 dips

WOD

Team Relay

2 rounds
30 calories row
600m run

then 120 burpees

Warm Up:
30 Double Unders
20 Sit-ups
25 Push Ups

WOD

3 rounds for time

10 overhead squats 65#/15#

50 double unders
e 6:51
a 10:18

WOD

Run 1 mile

WOD

21-18-15-12-9-6-3

Medicine ball cleans 20#/10#
Kettlebell swings 44#/26#

e 10:21
a 16:05

 

Warm-up

400m run
50 double-unders
15 box jumps
2 rounds

 

WOD

Filthy 50
40/30 box jumps, 20"/tire
40/30 jumping pull-ups
40/30 kettlebell swings, 36#/26#
40/30 steps walking lunge
40/30 knees to elbows
40/30 push press, 45#/35#
40/30 back extensions
40/30 wall ball shots, 14#/12#
40/30 burpees
40/30 double unders
e 21:56
a 30:28

WOD

AMRAP 10 minutes
10 push ups
10 box jumps
e 10, 4 box jumps
a 8, 8 box jumps

Strength
Deadlift 
3-3-3-3-3
e 255-265-275-285-290f
a 110 2RM

WOD

20 minute AMRAP
5 SDHP 95#/35#
5 burpees
5 knees to elbows

e 15, 2 knees to elbows
a 10

WARM UP

2 rounds

20 KB swings
10 dips
25 air squats
 

 

Level 1 Certification

 

WOD

Team WOD
12 minute AMRAP
Push ups
KB swings
Wall balls
Run
Rest

King CF 936,1st place

WOD

Team Fran
250 thrusters
run to fence
250 pullups
run to fence


King CF 16:31 1st place

WOD

AMRAP 10 minutes
21 Double Unders
15 KB swings
9 Dips 
e 5, 18 double unders
a 5, 2 double unders
 
Strength
Push Press (behind the neck)
5-4-3-2-1-1-1
e 175
a 70

WOD

AMRAP 14 minutes
7 sumo dead high pull
7 power cleans
7 push press
e 6, 5 power cleans 95#
a 6, 6 power cleans 26#/45#/45#

Warm Up
3 rounds
20 knees to elbows
20 ab mat sit ups
10 GHD sit ups

WOD

Tabata (20s work, 10s rest, 8 rounds)
Squats
Row for calories
Pull ups
Sit ups
Push ups
e 38
a 35

WOD

Teams of 3
Wall Balls
250 Meter Row
Clock stops when the team completes 300 Wall Balls
2 People will be working with one person resting 
Eli, Ann, and Brandon 22:38