RPS???

Run 100M
10 HANDSTAND PUSH UPS
10 FR SQUATS 165/115
10 RDS 

TEST DAY #2

TEST:
1. Max DU in 2 min
2. Max meters in 3 min on the row 
3. Max Thrusters in 5 MIN 

Yes, 1 means 1

12 MIN AMRAP
12 Jumping Lunges
12 Wall Balls
12 Box Jumps 24/20

"Smells like Fran"

4 RFT
400 M Run
15 Pull Ups
15 Thrusters 115/85 

4 Cycle Met-Con

3 Min of Work
90 Sec rest X 4 rounds

AMRAP of
5 Snatch 165/105
25 DU

Run Fast, lift heavy

500 M Run
7 Deadlifts @ 345/245
400 M Run
14 Deadlifts @ 255/155
300M RUN
21 Deadlifts @ 165/105
200M Run
28 Deadlifts @135/85
100 M Run
 2 Rope Climbs 20'

My Good Friend Dr.Tabata

Tabata
DU
BJ 20/16
PU
SQ 

Let's get Oxidative, yeah!!

30 PUSH Press 135/95
75 PWR Cleans 95/65
50 FR SQ 115/85
25 Deadlifts 155/105

"Sweet and Spicy"

1st Minute
1 Hang clean 225/135
1 MU
2nd Minute
2 H. Clean
2 MU
3rd Minute
3 H.Clean
3 MU
12 MIN total 
Barbell must start from the hanging position.
If you fail take off 2 rds and stay at this number for the remainder of the WOD 

2011 Regional WOD #1

1000 M RUN
30 HDSTPU
1000M ROW 

The math is easy on this one

8 RFT
8 OHS 135/95
8 C2B PU
48 DU 

Feels like I just got hit by a truck

3 RFT
15 C&J 165/115
Burpee Broad Jump width of the gym
15 KBS 2 POOD/1.5POOD
Burpee Broad Jump width of the gym 

"T squared"

4 cycle met-con
3 min on, 90 sec rest
AMRAP of:
10 Thrusters 95/65
10 T2B 

On the minute...

On the minute complete the following,

1 Deadlift 105/155
1 Bar Hop Burpee

Minute 2
2 Deadlift, 2 Bar Hop Burpee

Minute 3
3 Deadlifts, 3 Bar Hop Burpee

Go until you can no longer get the required reps in the minute.  At that point take one minute of rest, and start over at one deadlift and one burpee, and so on.

The WOD ends after 20 minutes. 

Helen April 2012

3 RDs of
400 M run
21 KBS 24/16
12 Pull Ups 

7 reps, 3 movements, so I guess logically that has to be 21 rds

21 RDS
7 Pwr Cleans 115/85
7 Air Squats
7 Sit-Ups 

Can you keep up!

Every three minutes complete 
1 400 M run, with the remianing time complete AMRAP of the following;
10 Box Jumps 24/20
10 PUSH UPS
Score is the AMRAP
5 RDS

Maddox Madness

9-7-5
165/115 Thruster and MU 

4,5,6, for 7 times

4 Deadlifts 315/225
5 HSPU
6 C2B PullUps 
7 Rounds 

Froning Special

Part A
750 M Row
 75 Push Press 95/65
   5 Rope Climbs

Part B
Wait exactly 2 minutes then,
AMRAP 225/155 Fr Squat from floor

Score is time in Part A minus 10 seconds for every rep in Part B