Source: Flickr

"Nadir's Delight"
 

5 rounds for time:
45 Double Unders
25 Push-ups
6 Tire flips
 

Source: Flickr

Nathan making a sweat angel

Strength
Back Squat
5-3-1 reps
Find your new 1 rep max

 
WOD
3 rounds of:
400 meter run then
Max reps of bodyweight back squats

*This is NOT for time. Rest adequately between rounds. Record your squat weight and total reps for all 3 rounds.

*NO GAMING allowed...we will challenge you to get every single rep possible each round. Be ready to push past your mental barriers!

Source: Flickr

Dustin, Charles, Ted, and Amanda start their first day in our Beginners Workshop
 
WOD
"Not that Brutal"
21-15-9 reps of:
Box Jumps (24/20)
Kettlebell Swings (53/35)
Push-ups
GHD sit-ups

Rest precisely 5 minutes then complete a 1 mile run as quickly as possible.

Source: Flickr

Strength
Deadlift 5-3-1 reps
Find your new 1 rep max
 
WOD
21-15-9 reps of
Deadlift - (225/145)
Wallball shots (20/14)
Row (Calories)
 

Source: Flickr

Laura back in her Crossfit infancy...little did she know what she'd be getting herself into!

Make up Day
 
Make up any of the past 5 WOD's you missed during the week. Or try the mystery WOD to be posted at the gym!
 

Source: Flickr

Strength
Shoulder Press 5-3-1 reps
Find your new 1 rep max
 
 
WOD
"Gunther"
3 rounds for time:
2 Rope climbs
30 wall ball shots (20/14)
30 sit ups

Source: Flickr

10-9-8-7-6-5-4-3-2-1 reps of:

Power Cleans (75% of your body weight)
Pull-ups

Source: Flickr

Strength
Bench Press 3-3-3 reps

 
WOD
As many rounds as possible in 15 minutes of:
15 Dumbbell thrusters (45/30)
Row 500 meters

Source: Flickr

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Source: Flickr

Strength
Back Squat
3-3-3 reps

WOD
"Cooper"
50 Kettlebell Swings (53/35)
40 Box Jumps (24/20)
30 Knees to Elbows
20 Dumbbell Push Presses (40/25)
10 Deadlifts (185/135)