WOD

King CrossFit WOD
e 12, 6 pull-ups
a 10, 1 pull-up

WOD

King CrossFit WOD

a 5

WOD

King CrossFit WOD

e 18:43, 85#

a 21:03, 15# dumbbells

WOD

King CrossFit WOD
e 12:11, 75#
a 17:35, 35#

WOD

600m run
10 rounds of Cindy
600m run

WOD

75 sit ups
15-12-9
thrusters 85#/10# dumbbells
ring dips
push ups
75 sit ups

a 19:00
e 15:27

WOD

60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)

WOD

Helen
e 11:27
a 16:07

WOD

Blackjack at home
e: 22:39
a: 29:20

WOD

3 rounds 
75 double unders
12 BW deadlifts
21 box jumps
e 10:55
a 19:53

WOD

Baseline
500m row/400m run
40/30 squats
30/25 sit ups
20/15 push ups
10/5 pull ups
e 17:00
a 21:26* blue band

WOD

7 rounds

7 dead lifts

7 hanging power cleans
7 thrusters

e 10:35, 75#

a 11:32, 10# dumbbells, 35# kettlebell 

WOD

CF Football
Every minute for 25 minutes
2 Power cleans @ 80-90% 1RM
5 strict pull up as penalty for every round not completed
15 minutes at 115#, 10 minutes at 140#
no missed rounds

WOD

Nicole
e 57, 6 runs
a 32, 5 runs

WOD

Teams of 2
Row 30 cal
600m sand bag run
Row 30 cal
600m sand bag run
100 burpees

WOD

135# Clean and jerk 1x10
75# Snatch 1x10

WOD

back sqt: 80%x3x10 sets

front sqt: 70%x3x 5 sets

push press: 5 x 5 increase weight ea set
chins: 25 total
sit ups: 50 total

WOD

1/2 Karen
Annie
e 14:40
a 21:20

WOD

5 rounds
25 medicine balls cleans
20 medicine ball lunges
10 medicine ball push ups

WOD

5 rounds
Max rep bench press #135
300m run
3-5 min rest between rounds