WOD

For time:
50-40-30-20-10
Cals on rower
Cals on Echo bikes
After each set, including the set of 10
10 Dumbbell bench press (you pick the weight)

WOD-

3 Rounds for time of:
10 Pull ups
10 Power cleans 135#(95#)

Rest 5:00 then,

3 Rounds for time of
10 Toes to bar
5 Squat cleans 185#(125#)

SPRINT-

With a partner:
3 x 10 min rounds
800m Running
400m Farmers Carry (45/35)
50 KBS (53/35)
6 Rope Climbs
40 Dips
*Rest w/ remainder
**Score = total amount of rest

WOD-

5 Rounds for time of:
Row 500(400) meters
10 Push press 115#(75#)
50 Double unders

SPRINT-

6 rounds
:45 Work / :15 rest
Station 1: Battle Ropes (any style)
Station 2: Slamballs over a wall (heavy)
Station 3: Sandbag Bear Crawl
Station 4: Jumping Alt Lunges
Station 5: Rest

WOD-

As many rounds as possible in 22:00 of
20 Wallballs 20#(14#)
Run 200 meters
20 Box jump overs 24″(20″)
Run 200 meters
20 Russian kettlebell swings 53#(35#)
Run 200 meters

SPRINT-

As many rounds as possible in 15:00 of:
BUY IN: 50/40 Cal Row
Max rounds w/ time remaining
8 Burpee Box Jump Overs
8 Chest to bar pull ups

WOD-

3 Rounds of
With a 2:00 clock
10 Hang muscle cleans 75#(55#)
With remaining time
Row max calories
Rest 2:00 between rounds

After the 3rd round rest a total of 5:00 then:

3 Rounds of
With a 2:00 clock
10 Deadlifts 135#(95#)
With remaining time
Row for max meters
Rest 2:00 between rounds

After the 3rd round rest a total of 5:00 then:

2 x max effort strict pull ups, rest 1:00 between attempts

SPRINT-

As many rounds as possible in 5:00 of:
200′ walking lunge (no weight)
35 AMRAP sit ups
Max Cal Bike / Ski Erg

Rest 5 min

As many rounds as possible in 5:00 of:
100′ SIngle DB Walking Lunger (50/35)
50 AMSU
Max Calorie Bike / Ski Erg

Rest 5 min

As many rounds as possible in 5:00 of:
200′ Walking lunge (no weight)
50 AMSU
Max Calorie Bike / Ski Ereg

WOD-

In 20:00 build to a heavy overhead squat

Then:
3 Rounds for time of:
10 Overhead squats 95#(65#)
10 Lateral burpees over the bar
*5:00 time cap

SPRINT-

With a partner as many rounds as possible in 24:00 of: 
40 Slamballs
32 Toes to ring
24 Hip Ext
16 Ring Push Ups
8 Wall walks

WOD-

5 Rounds of
With a 3:00 clock
10 Dumbbell hang power cleans 40#(#25)
20 Ab mat sit ups
As many reps as possible with time remaining of:
Ring muscle ups

Rest 2:00 between rounds

*Score is total muscle ups combined over 5 rounds

SPRINT

4 rounds
With a 5:00 clock
7 ALT DB Snatches (50/35)
15/12 Cal Bike
7 OH Walking Lunges
20 x 10m Shuttle Sprint

WOD-

As many rounds as possible in 18:00 of:
5 Power cleans 155#(105#)
10 GHD sit ups
15 Burpees over the bar
25 Single unders

A couple of cool things happening today

Coach Melissa is lifting today in the Colorado State Championship.  The meet takes place at Vista Peak Prep, 24500 E. 6th Ave., Aurora, CO 80018.  If you are in the area, stop by and support her.  Melissa’s group will start lifting around 2:00 pm.  

Several Verve members are competing in the Tuff Love partner competition at CrossFit Sanitas in Boulder.  The competition starts at 8:00 am and goes until around 4:00 pm.  If you are looking for something to do and will be in the Boulder area, stop by and show some support.  

WOD-

With a partner, complete the following for time:
42-30-18
Wall balls 20#(14#)
Chest to bar pull ups

Rest 5:00, then,

42-30-18
Thrusters 95#(65#)
Box jump overs 24″(20″)

*Score it total time including rest
*Can break up work anyway you want, but only one person
works at a time

SPRINT-

For time
:30 work/ :30 rest
100 DB Thrusters (40/30)
100 Cal Bike
*Partition however you would like

WOD-

As many rounds as possible in 20:00 of:
2 Rope climbs
Run 200 meters
5 Strict handstand push ups
Run 200 meters

SPRINT-

For time:
12-10-8-6-4-2
DB/BB Bench Press
Strict Pull Ups
then
100 MB tosses to wall