PRINCESS TATA

"Diane"

21-15-9
Deadlift (225#)
Handstand Push-Up

how hard can you go?

WOD

30 clean and press

1000m row

3 rounds:
20 kb swings
20 push-ups
20 double unders

800m run for time

21-15-9
thrusters
pull-ups

NUN-A-YO-BIZ-NASS

Each minute on the minute for 20 minutes:
3 Hang Power Clean
3 Front Squats
3 Push Press

WOD Courteous of CrossFit Dallas Central!

run forest run

WOD

Med-Ball mile
men 20#, women 14#

WOD 2

21-15-9
squats
push-ups
burpees

Gimme the Low Down

10 Rounds:
5 Burpees
10 Med Ball Cleans
15 Ab Mat Sit Ups

Yeah... Real Bad

"Fight Gone Bad"

3 Rounds:
Wall Ball Shots, 20# Ball (reps)
Sumo Deadlift High Pull, 75# (reps)
Box Jumps, 20" Box (reps)
Push Press, 75# (reps)
C2 Row (calories)

Complete 1 minute for max reps/calories on each exercise. At each minute "Rotate" will be announced at which point you will move to the next exercise, the clock DOES NOT stop. A 1 minute rest will be allowed between rounds.

The Chief

As Many Rounds As Possible in 3 Minutes:

• 3 Power Cleans
  
• 6 Push-Ups
• 9 Squats

Repeat 5 times. Rest 1 minute between sets.

Who's the Boss?

"1/2 Murph"

800m Run
50 Pull-Ups (Jumping x2)
100 Push Ups
150 Squats
800m Run

Partition reps as necessary.

tour de twc

wod 1:

6 ROUNDS
5 deadlifts
7 kettlebell swings
10 box jumps

wod 2:
3 ROUNDS
10 SDHP
5 Burpees

WOD
5 Rounds
20 Wall ball shots
200 M Run
20 Ab mat situps

WOD
3 Rounds
20 Push Press
400M Run

biscuits and gravy

Ladder Progression:

Pull ups
Push ups

Kettlebell Breathing Ladder

Kettlebell Breathing Ladder
1 rep, followed by 1 breath
2 reps, followed by 2 breaths and so on

terrible tuesday

With a partner, complete 3 rounds for time of:

400m Run
Max attempt at burpees
20 Thrusters 95/65

Cap'n Crunch

"Bear Complex"

Power Clean +
Front Squat +
Push Press +
Back Squat +
Push Press = 1 Rep

Complete 5 Rounds of 7 Reps. Rest as necessary between rounds.

Deja Vu

For time:
20 Turkish Get Ups
2 Box Jumps
18 Turkish Get Ups
4 Box Jumps
16 Turkish Get Ups
6 Box Jumps
14 Turkish Get Ups
8 Box Jumps
12 Turkish Get Ups
10 Box Jumps
10 Turkish Get Ups
12 Box Jumps
8 Turkish Get Ups
14 Box Jumps
6 Turkish Get Ups
16 Box Jumps
4 Turkish Get Ups
18 Box Jumps
2 Turkish Get Ups
20 Box Jumps

WOD

5 Power Cleans
10 Burpee Box Jumps

Fight Gone Bad

3 rounds of 5 minutes of work with 1 minute of rest in between rounds. Move directly from one exercise to the next after each minute. Exercises:

1. Wall-ball: 20 pound ball(Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Nancy

AMRAP 20 MIN
15 Overhead Squats
400 M Run

Friday funday

10,9,8,7,6,5,4,3,2,1
SDHP
Kb Swings

Tabata Something Else

20 seconds on, 10 seconds rest, 8 rounds of:

pull-ups
push-ups
sit-ups
squats

Mile Run for Time

That Purple STUFF

Running Ladder
1 min Run... 1 min Walk
1 min Run... 50 Sec Walk
1 min Run... 40 Sec Walk
1 min Run... 30 Sec Walk
1 min Run... 20 Sec Walk
1 min Run... 10 Sec Walk

Work down the ladder then back up.