WOD - 7x7x7

7 rounds of 7 reps:

• bulgarian split squat (l)
• bulgarian split squat (r)
• one arm row, trx (l)
• one arm row, trx (r)
• sldl (l)
• sldl (r)
• pull ups

WOD - Quick Circuit

5 rounds, 45/15

• sledgehammer 360
• deck squats
• dip bar crunch
• jump throughs w/ push up and dip

WOD - Baby Barbs

Scaled crossfit barbara...4 rounds:

• 10 pull ups
• 20 push ups
• 30 sit ups
• 40 squats
• 3 min rest

Been a long time since I tried this one, happy with how I handled it.  Rounds of 3:23, 2:53, 3:11, 3:42

WOD - Quick Circuit

5 rounds, 45/15

• roll outs
• hamstring curls
• heel touches
• glute bridge (right)
• glute bridge (left)

WOD - Another Ladder

ladder down from 10-1

• pull ups
• explosive push ups
• pistols (left)
• pistols (right)

WOD - Single Bell Circuit

5 rounds (20kg):

• 7 swings (l/r)
• 7 cleans (l/r)
• 7 squats (l/r)
• 7 jerks (l/r)

WOD - Oldie but Goodie

• tabata of swings
• tabata of shredders
• tabata of swings
• tabata of shredders

WOD - Ladder to the Weekend

ladder down from 30-5 (by 5)

• dips
• incline sit ups
• 1 1/4 squats

WOD - Arms and Legs

4 rounds:

• 8 chin ups
• 12 slider hamstring curls
• 16 cleans (2x16kg)
• 20 alt lunges (16kg goblet)
• 24 shrugs (2x16kg)
• 28 calf raises (2x16kg)

WOD - Cardio

7 rounds, 30/15:

• mahler swings (2x20kg)
• mountain climbers
• kb jump throughs
• jump squats

WOD - Couple Ladders

After each couplet, 30 calf raises (2x20kg) &30 heel touches (l/r = 1)

ladder down 5-1 & 10-2 respectively

• pistols left/right
• explosive push ups

ladder down 15-3 & 20-4 repsectively

• hamstring curls (trx)
• decline push ups (trx)

ladder down 20-4 & 25-5 respectively

• resistance band glute thrust
• trx flies

WOD - AMRAP

20 minute AMRAP

• 6 pull ups
• 12 hip raises
• 18 swings

WOD - Backyard Bash

5 rounds, 60/30

• alt ropes
• squats (on hill)
• med ball throw/chase
• decline push ups (on hill)

WOD - Another Circuit

4 rounds, 40/20

• one arm row left
• one arm row right
• slider hamstring curls
• inverted rows
• bench pistols left (med ball)
• bench pistols right (med ball)

WOD - Easy Doc

Deck of Cards:

• H = chin ups / 2
• D = bench dips
• S = sit ups x 2
• C = squats x 3
• A =  12 reps
• J = 30 calf raises

Took me about 40 minutes, but very little rest and nothing was broken...just time consuming

WOD - Simple Circuit

5 rounds, 40/20

• seated press (2x16kg)
• ball slams
• reverse plank push up
• kettlebell burpee (2x24kg)

cake walk, gonna have to up the intervals for these circuits

WOD - Sport

5 rounds, 2 min on, 2 min off

• Long Cycle (2x20kg)