Latest Wods

With a Running Clock in 26 minutes

From 0:00-5:00, perform:
50 Burpee Star Jumps

Then from 5:01-10:00, AMRAP of:
3 Dumbbell Thrusters (50/35 lb)
2 Overhead Lunges (50/35 lb)
1 Prison Burpee

Then from 10:01-18:00, perform:
21-15-9 
Alternating Dumbbell Snatches (50/35 lb)
Dumbbell Deadlifts (50/35 lb)

15-12-9 
Dumbbell Hang Snatches (50/35 lb)
Sit-Ups

12-9-6 
Dumbbell Shoulder-to-Overheads (50/35 lb)
Hands to Toes V-Ups

Finally from 18:01-26:00, perform:
10 Dumbbell Ground-to-Overheads (50/35 lb)
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping  Squats
10 Dumbbell Ground-to-Overheads (50/35 lb)

AMRAP (with a Partner) in 31 minutes

31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans (45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16 kg)
31 Shoulder-to-Overheads (45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)

For Time

"Bamford"
2,270 meter Run
100 Burpees
100 Reverse Crunches
100 Air Squats
100 Push-Ups
2,270 meter Run

227 seconds Rest

"Finch"
32 calorie Row
31 Clean and Presses (40 kg)
41 Deadlifts (60 kg)
60 Single-Arm Dumbbell Snatches (10 kg)
31 Russian Kettlebell Swings (24 kg)
32 x 20 meter Farmer Walk Shuttles (2 x 20 kg)

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order

For Time (with a Partner)

800 meter Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)

Perform (in Teams of 3) in 120 minutes

Max Burpees

Every 20 minutes complete the next Benchmark WOD:

At 20 min: Team Isabel
60 Snatches (135/95 lb)

At 40 min: Team Cindy
5 Rounds each of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

At 60 min: Team Grace
60 Clean-and-Jerks (135/95 lb)

At 80 min: Team Fran
42-30-18 reps of:
Thrusters (95/65 lb)
Pull-Ups

At 100 min: Team Annie
100-80-60-40-20 reps of:
Double-Unders
Sit-Ups

At 120 min: Team Karen
300 Wall Ball Shots (20/14 lb)

Time Cap for each Benchmark WOD: 10 minutes

For Time

"Angie's" House
20 Pull-Ups 
20 Push-Ups 
20 Sit-Ups 
20 Air Squats 

"Helen's" House
400 meter Run 
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups 

"Fran's" House
15 Thrusters (95/65 lb)

"Nancy's" House
400 meter Run 
15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House 
20 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run 
30 Box Jumps (24/20 in) 
30 Wall Balls (20/14 lb)

For Time

100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*

* Use a 40% bodyweight Sandbag

For Time

200 meter Run

"Grace"
15 Clean-and-Jerks (135/95)

"Helen"
400 meter Run
21 Kettlebell Swings (24/20 kg)
12 Pull-Ups

2 Rounds of "Nancy:"
400 meter Run
15 Overhead Squats (95/73 lb)

3 Rounds of "Cindy:"
5 Pull-Ups
10 Push-Ups
15 Air Squats

"Fran"
9 Thrusters (95/73 lb)
9 Pull-Ups

"Isabel"
15 Snatches (135/95 lb)

Finally, perform:
200 meter Run

For Time

20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats