Saturday's WOD.

For time:
20 Wall ball shots
20 Sit-ups
20 Box jumps
20 Push-ups
20 Cleans
20 Double-unders
20 DB Thrusters
20 Pull-ups
20 Overhead squats
20 Kettlebell swings
20 Push presses
20 Dips
20 Sumo deadlift high pulls
20 Burpees
20 Back squats
20 GHD sit-ups
20 Walking lunge steps
20 Deadlift
20 Knees to elbows
20 Front squat

Friday's WOD

Practice rowing technique.

Three rounds for time of:
10 Weighted toes-to-bar
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Wednesday's WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday's WOD

Five slow rounds of:
15 Bodyweight deadlifts
Max reps pull-ups (strict)
Max reps dips (strict)

Each round is continuous; once you start, there is no break. Rest 3 minutes between rounds. Score total pull-ups plus dips.

Monday's WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14/10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/53/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/53/45 pounds (Reps)
Row (Calories)

Saturday's WOD

Practice muscle-ups

4 rounds on a three minute clock of:
200m Run
2 Muscle-ups
Max rep thrusters
Rest 2 minutes

Friday's WOD

Warm-up front squats

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups