@Golds
Buy In: 
Treadmill Jog

WOD: Deadlift 20RM
20 Reps
Warmup
225 x 20  (could have gone heavier)
315

WOD2: 7 Rounds
400m Run
12 Knees to elbows

Cash Out: 
Core
+
Vertical Dreams in Manchester for 2+ hrs of climbing!

@Homseys
Buy In: 
Warmups for the Workouts

WOD1: Back Squats 5-3-2-1-1-1
135x10x2 sets
185x8   205x3   225x2   245x1   255x1   275x1*
Cooldown: 135 x 8 reps x 3 Sets

Cash out: 
Pullups - Strict
35# KB on ground, Green band around waist. 4 Sets
End with 3 sets of Butterflies, until 5 consec Reps
Overhead Squats - work
bar x 1 x 3 sets
65#x1
75#x1***  HUGE PROGRESS with OHS

Buy In:
Basic Warmups for the workouts

WOD1:  Split Jerk / Push Press
SJ
wu - then work up to 1RM
135#   165#  185#  205#PR
PP  sets up of 5
wu - 115# 135#  165# X 2 sets of 5  PR

WOD2: 5 Rounds
10 HSPU
15 Pushups
20 Box Jumps (30')

GymKen WOD Day

Buy In:
warmups...muscle ups, dips, pull ups etc

WOD: 30 Muscle Ups for Time
Time =  9:33PR (1st time doing this)

Cash out: 
PBar Work
Mushroom Work
25 Floor Back Flips - no rest

Buy In: 
10 Min Incline Walk/Jog
Warmup WOD Exercises

WOD: Magic Hat No 9
AMRAP 9
9 DL's (245#)
9 HSPU
9 C2B
Total = 4 Rounds + 2 Reps

Cash Out: 
2 Rounds
8 HSPU
8 Back Ext

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   AMRAP 7
"Open" Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)
Rounds: 5 Rounds , 3 Reps
(4+3)
***was so winded...don't feel it was strength issue, as endurance issue. Complete Round fast than previous

Cash Out:
Abs

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)