Benchmark "Cindy"

20 MIN AMRAP
5 Pull Ups
10 Push Ups
15 Squats 

Skipping Master

10 Pwr Cleans 135/95
20 DU
15 Cross Over
10 Backwards skips
8 RFT 

2 POOD is my Friend, 2 Pood is my friend, 2 Pood $%# sucks!

40-30-20-10
KBS 2/1.5
Back Sq 135/95
You may stop your movement but you may never drop the equipment once a set is started 
Penalty is 3 pull ups for each time equipment touches the ground during a set:) 

Up up and away

100 Wall Balls
20 Ring Dips via MU
5 Rope Climbs
50 Wall Balls
10 ring dips via MU
2 Rope climbs
25 Wall Balls
5 Ring dips via MU
1 Rope climb 
 

Little guy special

8 Box Jumps 24/20
8 Burpees
8 DB Shoulder to Overhead  ( 4 per side) 40/25
8 RFT
 

Heavy is fun

EMOM 14 RDS
6 Push Ups
3 linked deads 365/225
 

Double the fun

10 Thrusters 115/85
6 Toes To Bar

8 Pull Ups
7 RFT 

Welcome 2013!

Teams of two, 1 athlete working at a time.  Complete the following work as fast as possible,

20 rds, 13 reps per movement all performed holding a 45/25 lbs plate except the push ups, break it up as needed.
OH Walking lunges 
Air Squats 
Push Ups
Sit-Ups
 

I like it

On the minute for 20 minutes,
3 Box Jumps 36/28
9 KBS 2/1.5 

Super Saturday

50 Wal Ball 20/16
followed by 5 rds of
5 deads 315/205
5 MU
finish with another
50 Wall Balls 

Lucky number 7

7 Fr Sq 185/125
7 Push Ups
7 Sit Ups
7 RFT 

Back to business

4 Pwr Snatches 175/115
8 Pull Ups C2B/Pull Ups
12 J. Squats
3 rds
rest 1 minute, then repeat for three cycles 

The 12 days of Christmas, the 306 VERSION!

This WOD is performed as the song would go,
on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... alll the way to 12 Man Makers and down)
1. Snatches 135/95
2. Pistols
3. Box Jumps 36/28
4. Pwr Cleans 135/95
5. Jerks 135/95
6. KBS 2/1.5
7. Push Ups 
8. Jumping Lunges
9.  Pull Ups 
10. Wall Balls
11. Toes To Bar
12. Man Makers 40/25 

I'm not recovered from last night... Oh no....

12 MIN AMRAP LADDER

DU
FR Squats 185/125
5-1, 10-2, 15-3, 20-4..... 

GALA Prep

1000M ROW
then:
21-18-15-12-9-6-3-6-9-12-15-18-21
of Wall Balls 20/16 and Dead lifts 185/125
 

2 POOD I love You

5 TGU
25 KBS
4 TGU
20 KBS
3 TGU
15 KBS
2 TGU
10 KBS
1 TGU
5 KBS
2/1.5 

21-15-9, hmm that seems doable

21-15-9
OHS 135/95
Toes To Bar
Box Jumps 36"/28"
 

Clean and Jerk Complex

On the minute for 12 rds
1 dead
1 hang clean
1 jerk
245/165 

Body Weight Chipper 2.0

5 Muscle Ups
10 Handstands
20 Push Ups
30 Pull Ups
40 J.Lunges
50 Air squats
50 Air Squats
40 J.lunges
30 Pull Ups
20 Push Ups
10 Handstands
5 Muscle Ups 

Tabatta Barbell

Tabatta, 20 sec of work, 10 sec of rest
8 rds per movement

Fr Squats 75/55
Push Press 75/55
Back Squats Squats 75/55
Hanging Cleans 75/55