28022013

OHS + T2B

5 RFT
10 OHS 40/30
10 Toes 2 Bar

28022013

Pull Ups

3 rounds
Max Pull Ups
Rest 2 minutes between sets

26022103

Elizabeth
21-15-9
Clean 135/95
Ring dips

21022013

PP+BJ+PU

3RFT
30 Push press 40kg
30 Pull Ups
30 Box Jumps 30"

or

5RFT
10 Push press
10 Pull Ups
10 Box Jumps

07022013

MBC + MBS + Pistols + Box + T2B

3 RFT
20 med ball clean
20 med ball slams
20 pistols
20 box jumps
20 toes 2 bar (each time you come off the bar do 10 hollow rocks)

05022013

Broad Jump + DL + Push Ups

3RFT
5 Broad Jumps
10 Dead Lifts
15 Push Ups

05022013

The Chief

Max Rounds in 3 minutes
3 Power Cleans 135lb
6 Push Ups
9 Squats

Rest 1 minute
repeat 5 cycles

31012013

Wall Balls + Burpees

5 RFT
10 wall bals
10 burpees

31012013

2RM Back Squat

Back Squat
2-2-2-2-2

24012013

Ring Dips + Push Press + Sit Ups

AMRAP 10 Mins
5 Ring Push Dips
10 Push Press
15 Sit Ups

22012013

SDHP + Front Squat

5 RFT
10 SDHP
20 Front Squats

22012013

MS Snow WOD

5 RFT
5 Pull ups
200 run
5 burpees/15 sit ups
200m run

10012013

Filthy 50

50 reps for time
Jumping pull ups
KB Swings
walking lunges
K 2 elbows
20kg Push Press
back ext
wall balls
burpees
Double unders

08012013

5RM Deadlift

DL 5-5-5-5-5

08012013

Helen

3 RFT
400m run
21 KB swings 1.5 pood
12 pull ups

08012013

Push Press & Squat

10 push press
20 squats
8 push press
16 squats
6 push press
12 squats

13122012

In the snow!

10 RFT
5 burpees
100m uphill run in snow
5 pull ups
100m downhill run in snow

11122012

9 min Fran

AMRAP 9 mins
9 Thrusters
9 Pull Ups

4122012

AMRAP 10 minutes
8 ring push ups
10 box jumps
12 OH walking lunges

9112012

Mikes 25

25 Pull Ups
25 thrusters
25 Toes 2 Bar
25 wall balls

27112012

Annie
50-40-30-20-10
Double Unders
Sit Ups

27112012

Death by...
E very minute for 10 minutes
add 2 box jumps
then EMOM for 10 minutes
add 1 pull up per team member

20112012

100 OHS
100 sit ups
partition as needed

20112012

3 rounds for time
9m broad jump
10 dead lift
15 push ups