Workout of the Day
Complete as many reps as possible of:
4 minutes burpees
2 minutes rest
3 minutes supine leg raises
1 minute rest
2 minutes overhead squats w/ PVC
30 seconds rest
1 minute Russian kettlebell swings
Then go through the circuit again, dropping the starting element of the previous round and including the first rest interval, so on the second round, omit the burpees and start the round with 3 minutes of supine leg raises after taking the 2 minutes of rest that precede.

Post your scores to the Whiteboard.

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Workout of the Day
Running, Sledding Partner Fran

42-30-18 reps for time of:

Medicine ball thruster throws to a partner
Pullups

In between each round, partners take turns making a 200m lap with a weighted sled. While one partner pulls, the other runs ahead until he or she meets back up with the pulling partner, at which time roles switch until the sled makes it back to the start/finish line. The pullups may be partitioned between the partners as desired. If the ball makes contact with the ground prior to completing all the reps of any particular round of thruster throws, a three burpee penalty must be served by both partners before work may resume.

L1 = 10# ball and 70# on sled
L2 = 14# ball and 90# on sled
L3 = 20# ball and 115# on sled

a 30 second bonus will be deducted from overall time for leveling up on sled weight, and or completing the WOD with at least half of the the required pullup reps being chest-to-bar, and a full minute of bonus will be awarded for all reps chest-to-bar.

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Workout of the Day
Max Reps Unbroken Double-Unders (9 minutes of attempts)
then
Perform as many reps as possible in 3 rounds of:

1 minute dumbbell snatches, left arm
1 minute dumbbell snatches, right arm
1 minute abmat situps

Rest 1 minute between rounds

Compare to 151103 for the double unders.

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Mainsite WOD
Split Jerk
Find your 3 rep max.
3-3-3-3-3-3-3

Post your scores to the Whiteboard.

Workout of the Day Option 1
21-15-9 reps for time of:
Kettlebell swings
Box jumps
Pullups

Choose your own loads and box height, but all work must be completed within a 12 minute time cap.

Workout of the Day Option 2
Complete as many rounds as possible in 12 minutes of:
12 Walking lunge steps
12 Burpee toes-to-bar

Post your scores to the Whiteboard.

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Workout of the Day
Clean & Jerk
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Touch-and-go reps only!

Post your scores to the Whiteboard.

Transfer your data from here.

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Mainsite WOD
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left-arm dumbbell snatches (touch-and-go).
Max set of right-arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars.

For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

Post reps (and load) completed for each set.

Workout of the Day
21-15-9 reps for time of:

Kettlebell swings
Box jumps
Pullups

Choose your own loads and box height, but all work must be completed within a 12 minute time cap.

Post your scores to the Whiteboard.

Trasfer your data from here.

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Mainsite WOD
7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute