WOD
“Nasty Girls”
3 rounds
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
(sub 3 pullups and 3 Ring dips for each muscle up)
Out of town workout
Run 10k

WOD
“Randy”
75 Power Snatches (75/45)
Out of town workout
Run 400
30 Pushups
Run 800
50 Squats
Run 400

WOD
3 Rounds
25 Double-unders
25 Kettlebell swings (52/35)
25 Sit-ups
Out of town workout
3 Rounds
25 Jump Tucks (jump and lift your knees to your chest)
25 Burpees
10 Handstand Pushups

WOD
Deadlift
3-3-3-3-3
Then
As many rounds as possible in 10  min.
5 Pullups
10 Wallballs
Out of town workout
As many rounds as possible in 10  min.
5 Burpees
10 Box Jumps

We will be having a Halloween party this Saturday, October 31st at the gym. The party will be kid-friendly, and will start about an hour after the last class finishes, so you have time to head home and change.
The entire day will be special at the gym, including the workouts. You, the members, will be [...]

WOD
In 4 Min.
Run 400
Then
Max Knees to Elbows or Toes to Bars
Rest 1 Min.
In 4 Min.
Row 500
Then
Max Tuck Jumps or Double Unders
Score is K2E/T2B + Tuck Jumps/DU’s
K2E and Tuck Jumps are scored at 1 Point each. T2B and DU’s are scored at 2 points each
Out of town workout
5 Rounds
Max Burpees (Max is as many as you [...]

WOD
Bear Complex
5-5-5-5-5
Deadlift
Power Clean
Front Squat
Push Press
Increase weight after every successful set. You can not take your hands off the bar and can not put the weight down to rest.
Out of town workout
Run 5k

WOD
21-15-9
Overhead Squats (95/65)
Jump over bar  Burpees
Pushups
Out of town workout
21-15-9
Overhead Squats (95/65)
Vertical Jump Burpees
Pushups

How often do you challenge yourself? What are your current challenges? It if very important to find ways to challenge ourselves, to find out how good we really can be. A challenge can be that goal that you need to take your life, training, relationship to the next level.
Look for challenges!
WOD
21-18-15-12-9-6-3
Deadlift (225/155)
Handstand push-ups
Vertical leap, 1 [...]

WOD
Run 400
21 Thruster (95/65)
30 pull-ups
Run 800
30 pull-ups
21 Thruster (95/65)
Run 400
Out of town workout
Run 400
21 Handstand Pushups
50 Squats
Run 800
50 Squats
21 Handstand Pushups
Run 400