"Coe"

10 Thrusters 95/65
10 Ring push ups
10RDS  

My friend the medicine ball!

10 wallball 20/14
10 wallball situps
10 gym width run
10RDS   

Bear Complex

Bear Complex
Complete 7 cycles of:
1 power clean
1 front squat
1 push press/jerk
1 back squat
1 behind the neck push press/jerk
You cannot rest the bar on the ground
Repeat for 5 rounds, increasing the weight each round. Rest as needed between rounds.

Burpees for babies

Burpees Power snatch 75/55lbs Box jump 24/20 Thruster 75/55lbs C2B pull ups 1 minute rest 1 minute at each station, with a minute rest after the fie stations. Repeat 3 times

Hero "Manion"

7 RFT
400M run
29 BS at 135/95 

Whirlwind

4 cycle met-con 6 KBS 32/24kg 9 wall ball 20/16 12 push ups 3mins on, 90 sec rest

Blackjack

19-17-15-13-11-9-7-5-3-1 T2b 2-4-6-8-10-12-14-16-18-20 SDLHP 95/65lbs

Just a breeze!

400m run 21 Deadlifts 225/155 200m run 15 Deadlifts 100m run 9 Deadlifts 100m run 9 Push Press 95/65 200m run 15 Push Press 400m run 21 Push Press

Annie

Double unders

Situps
50-40-30-20-10    

Think your tough!

400m run
10 Push Jerk 135/95
10 T2B   

4RDS

Rainbows and Butterflies

Burpee box jump 24/20

OHS 135/95lbs

15-12-9-6-3  

Magical

On the minute for 30 minutes

1 Deadlift

1 Power Clean

1 Full Clean

65%, 75%, 85% of 1RM C&J       

Delicious

4 Cycle Met Con

12 Wall Ball 14/20

6 C2B Pull ups

3mins on, 90 sec rest
       

Chipper Monday

108 Air Squats
96 Sit-Ups
84 KBS 1/1.5 Pood
72 Ball  Slams
60 Push Ups
48 K2E
36 Puss Press 85/115
24 OHS 85/115
12 MU 

2011 Regional WOD #3 with a twist

Part A establish 1RM Deadlift
Part B

Run 500M
then
21-15-9
Deadlifts 315/225
BJ 36/28 
Finish with
500 M Run 

Kelly

5 rds of
400M
30 BJ 24/20
30 Wall Balls 

On the minute...

1 Pwr Snatch, 20 DU
For 30m minutes
Raise the bar at every 10 minutes
65%, 75%,85% of 1 RM PWR SNATCH 

Sunshine

Complete 100 T2B followed by 100 Wall Balls
Incentive - On the minute complete 5 Burpees excluding first minute

Awesome

 10-8-6-4-2
of MU
Between sets complete 5 Pwr Cleans at 205/155 

Tabta Returns

Tabata rounds for the follwoing movements
SDHP 75/55
Squats
75/55 Push Press
J.Lunges