Back squat 10-10-10-10 And 30 "strongman" ground to shoulder WOD Notes: For the G2S you can use any strongman type object you'd like. Options include: atlas stones, sand bags, kegs, or the log.  If you'd like…

Complete for time: 800m run (sub 50 x 10m shuttle run) 40 toes to DB 40 ring dips 400m run (25 x 10m shuttle run) 20 toes to DB 20 ring dips 200m run (13…

Complete 3 rounds for time of: 10 handstand push ups 100 double unders 100 feet overhead walking lunge (45/25#) Notes:  Happy Birthday Joe McGonigal!!

Take 15 minutes to find 1 RM Turkish get up Then Snatch 1-1-1-1-1-1-1 Note: We know there are several athletes thinking of coming to WOD 'n Wings this weekend - please confirm by posting to…

"Barbara" 20 pull ups 30 push ups 40 situps 50 squats Rest 3 minutes and repeat for a total of 5 rounds.  Score is total time including rest. WOD Notes:  This is a (brutal) CrossFit…

Banded box back squat 12x2 Then 30 weighted box jumps (24/20",  NFT)

Complete each of the following for time: 500m row, 50 KBS (53/35#) 400m run, 40 wall balls (20/14# to 10/9') 30 burpees, 30 hang power cleans (115/75#) WOD Notes: Each WOD is for time; you'll…

"Nancy" Complete 5 rounds for time of 400m run 15 OHS (95/65#) Compare to 111109.

Complete 5 rounds for max reps of: Bench press (men @ bodyweight, women @ 0.75 BW) Then 5 x 10 floor wipers (135/95#) WOD Notes:  Take 2 to 3 minutes rest between bench press efforts.

Partner interval AMRAP in ??? of: 10 DB thrusters 10 yd bear crawl 10 yd broad jump WOD Notes:  Partner 1 completes one full round while partner 2 rests, then switch.  Complete as many rounds…