WOD:

30-20-10

Burpee Box Jump

Toes 2 Bar

CONGRATS to Ben and Amy on passing their Level 1 Certs last weekend!!!!!

12 min EMOM

5 Powercleans

*Heavy*

WOD:

5 Rounds

20 Strict Shoulder Press 55/35

Run 400m

WOD:
5 Rounds for Time
5 Deadlifts 275#
25 Sit-ups

WOD:
"Fran"
21-15-19
Thrusters 95/65
Pull-ups 

WOD:
20 min AMRAP
Inch Worm Down and Back
20 Situps

WOD:

Squat Clean
1-1-1-1-1-1-1-1-1-1

WOD:
Run 200m
10 Burpees
Run 400m
20 Burpees
Run 800m
40 Burpees
Run 400m
20 Burpees
Run 200m
10 Burpees

20 min Time Cap

WOD:

12 min EMOM

4 Clean and Jerks 135/95

WOD:

100 pull-ups

100 push-ups

100 air squats

100 sit-ups

5 Rounds:
10 Snatches 135/75
Bear Crawl
10 Box Jumps

WOD:
15min AMRAP
20 Wallballs 20/14
30 Sit-ups

WOD:

Shoulder Press*
5-5-5-5-5-5-5

As heavy as you can.  If you need to add weight after each set.

In between each set run 200m.

WOD:

27 Burpees

-then-

6 Rounds

20 air squats

20 push-ups

-then-

27 Burpees

WOD:

21-15-8

Deadlift 225/155

Pull-ups

Toes 2 Bar

WOD:

DEATH by Burpees

Min 1- 1 Burpee

Min 2- 2 Burpees

Min 3- 3 Burpees

And so on until you cannot complete the number of Burpees in that minute.

WOD:

3 Rounds For Time

Burpee Broad Jump*

25 Sit-ups

Walking Lunges*

25 Sit-ups

**down and back the length of the gym

WOD:

Front Squat

5-5-5-5-5-5-5-5-5-5

WOD:

6 Rounds

5 Power Cleans 155/115

19 T2B

WOD:

Find 10RM Deadlift

-Then-

Work your way back down.