Warm-up:
500m Row/
10 burpees
x3

WOD:

For time:
21-15-9
Sumo Deadlift High Pull, 95lbs/
Handstand Pushups/
GHD Situps

Post time to comments.

Warm-up:
25 double unders/
20 pistols/
10 strict pullups/
10 handstand pushups
x2

WOD:
Weighted pullups
1-1-1-1-1-1

Rest 5 minutes and then:

For time:
9-6-3 reps of:
Back squat, 275lbs/
Muscle ups/
T-drills

Post loads and times to comments.

Warm up:
15 squats/
butt kicks, 10 yards/
10 squats/
high Knees 10 yard/
5 squats/
10 pushups/
10 pullups

WOD:
Overhead squat:
5-5-5-5-5

rest 10 and then:
2 mile run

Post time and loads to comments.

Warm-up:
Burgener x3
10 pistols/
10 skin the cats
x2

WOD:
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
Post total to comments.

Warm-up:
200m run/
15 squats/
10 shoulder pass throughs
x2

WOD:
10 box jumps/
10 thrusters, 95lbs/
10 pullups
x5

Post time to comments.

Warm up:
10 squats
10 push ups
10 pull ups
10 ghd situps
10 ghd back extension
x2

WOD:
Back squat
5-5-5-5-5

rest 5-10 and then:

200m sprints
8 rounds, rest 2:1

Post 200 times and load to comments.

Warm-ups:
Burgener x3
10 inch worms/
10 skin the cats
x2

WOD:

10 power cleans, 135lbs/
20 pistols/
30 knees to elbows

3 rounds for time.

Post time to comments.

Warm-up:
10 squats/
10 push ups/
10 pull ups

Tabata sledgehammer strikes, 8 rnds; 20 seconds of work, 10 seconds of rest

WOD:
“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Warm-up:

Pistols, 10, (5 each)/
inch worms, 10/
10 shoulder pass throughs
x2

WOD:

3 push jerks, 80% 1 rep max/
5 broad jumps/
7 dead hang pullups

10 rounds for time.

Post time and load to comments.

Warm-up:
15 squats/
15 situps/
15 pushups/
15 pullups/
20 walking Samson stretch

WOD:

Row 500M
15 Reps OHS 95LB Men/65LB Women
Row 500M
15 Reps Toes to Bar
2 Rounds for Time!

Warm-up:
10 pistols/
10 inch worms/
10 pushups/
10 pullups
x2

WOD:
sectionals WOD 1
7 Reps -  Deadlift 225 Men/155 Women
11 Reps - Weighted Vest Burpees 30LB Men/15LB Women
5 Rounds For Time

Post time to comments.

Butt kicks, 25 yards/
high knees, 25 yards/
walking Samson, 25 yards
x2

WOD:
Shoulder press:
1-1-1-1

and then:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

Warm-up:
10 squats/
10 pushups/
10 pullups/
200m run
x2

WOD:

“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Warm-up:
Burgener X3
10 Squats/
10 ghd situps/
10 pushups/
10 pullups
X2

WOD:

Box jump for height, 7 attempts*

*start small and add plates to a box or find high obstacles, the New Species best is 56 inches…be safe!!!

“Dave”

For time:

21-15-9 of

Sumo Deadlift High Pull, 135lbs/
Burpees

Post Height and time to comments.

Come join us at our Grand Opening fom 10am-2pm. The hottest DJ’s in the D, great food, great WODs and lots of good people. We look forward to seeing you there!!!!

2675 Nakota Street
Royal Oak, MI 48073

Warm-up:
Squats, 10 reps/
Windshield Wipers, 10 reps/
Parallette pushups, 10 reps/
Ring Rows, 10 reps
x3

WOD:

Mainsite is on fire lately!

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

“The good or ill of a man lies within his own will.”
-Epictetus

Warm-up:
15 squats/
10 pullups/
10 pushups
x3

WOD:

weighted ring dip
3-3-3-3-3

rest 10 min and then:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

Warm-up:
sledge strikes, 20/
windshield wipers, 20/
squats,20
x2

WOD:

Push jerk:
3-3-3-3

Rest 5-10 and then:
For time:
10,9,8,7,6….1
Power snatch 115lbs/
250m row (between snatches)

Post time to comments.

Warm-up:
500m row/
10 squats/
10 pullups/
10 pushups
x2

WOD:

Power clean
1-1-1-1-1-1

rest 5 and then:

500m row, 8 sprints
rest as needed between

Post loads and fastest sprint to comments.

warm-up:
10 squats
10 pullups
10 pushups
10 ghd situps
10 back extensions
x2

WOD:

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Warm-up:
burgener x3

inch worms, 10/
hollow rocks, 20
x2

WOD:

AMRAP in 20 minutes of:
5 HSPU/
10 tire flips/
15 box jumps, 24 inches

Post rounds to comments.