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deadlift

3-2-2-1-1-1

then

3 rounds 

50 double unders

20 KBS

12 burpees

1 Round for Time

800 meter run

30 L pull-ups

30 ring dips

30 push-ups

800 meter run

8/6/2009

30 MOFO's

1 MOFO = (HSC, front squat, right leg lunge, left leg lunge, push press, OHS)

4 rounds

15 deadlifts

15 box jumps

200 meter run

Bench Press

3-2-2-1-1-1

Then

5 Rounds

9 Thrusters (95/65)

9 Burpees

9 CTBPU

Push Press

3-2-2-1-1-1

Then

100 Box Jumps (24/20)

100 KBS (53/35)

5 Rounds

10 KTE

15 OHS

20 push-ups

25 SDHP

200 meter run

Thrusters on the minute

1 thruster in minute one,

2 thrusters in minute two,

3 thrusters in minute three,

4 thrusters in minute four,

until you cannot complete number of thrusters in the minute allowed.

95m/65w

"Nicole"

AMRAP in 20 minutes

400 meter run

max rep pull-ups

AMRAP in 15 minutes

5 squat cleans

7 push press

9 burpees

5 Rounds

200 meter run

6 deadlifts

3 muscle-ups/6 pull-ups-6 dips

"Ricky"

21-15-9

OHS 95/65

burpees

box jumps 24/20

"Cindy"

AMRAP in 20 Minutes

5 Pull Ups

10 Push Ups

15 Squats

7/26/2009

4 Rounds

40 Jumping Pull Ups

30 KBS

20 Jumping Squats

10 HSPU

Helen

3 Rounds

400M Run

21 KBS

12 Pull Ups

1 Round AQAP

2 Barbell Complex (95/65)

(1 BB Complex = 6 reps each of deadlift, bent over row, hang clean, front squat, push press, back squat and finish w/ 6 push ups)

400M Farmer's Walk (53/35)

50 Box Jumps (24/20)

400M Farmer's Walk (53/35)

25 KBS (53/35)

400M Run

Nancy

5 Rounds

400M Run

15 OHS (95/65)

400M Run

30 SDHP

30 Box Jumps

400M Run

20 SDHP

20 Box Jumps

400M Run

10 SDHP

10 Box Jumps

3 Rounds

15 Deadlifts (225/135)

15 Pull Ups

15 Thrusters (95/65)

50 Double Unders