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For time – perform the following tasks in any order – except that you must start with either the run or the row: Run 1 mile Row 50 calories Carry a cinderblock 400m Drag the sled for [...]

“Fran” 21-15-9 reps of each for time: Thrusters (95/65lb) Pull-ups

“Georgia” 5 rounds for time of: 10 Power cleans (135/85lb) 15 Push-ups

Strength: Squats – work to a heavy set of 3 Then 5 rounds for time of: 3 Rope ascents 25 Double-unders 10/10 One-armed kettlebell swings (24/16k)

Strength: Push-press – work to a heavy set of 5 Then, AMRAP 15 minutes: 10 Toes-to-bar 5 Dumbbell complex* (35+/25+ lbs) * 1 dumbbell complex = L/R row, clean, press, L/R lunge

“Elizabeth’s (AKA Spock) B-day WOD” Form teams of 4 (or 3). Divide team into 2 partners. Partner A performs 15 power snatches (75/55lb) While Partner B does as many burpees as [...]

Strength: It’s Deadlift Friday!!! Work to a heavy set of 3 Then, four rounds for time of: 10 Deadlifts at bodyweight Run 400m 10 Box jumps (24/20″)

; ; ; ; ; ; ; ; ; ; “Murph” For time: Run one mile 100 pull-ups 200 push-ups 300 squats Run one mile Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL [...]

Strength: Squat – work to a heavy set of 3 Then, as many rounds and reps as possible in 12 minutes of: 5/5 Turkish get-ups (24/16k) 20m Lunge Finisher: 3 minutes of the Ab Blaster 2000 [...]

Power clean – work up to a heavy set of 3 Then, AMRAP for 15 minutes, of: 200m Waiter’s carry (45/25lb) 10 Power cleans (135/85lb) 15 KB swings (24/16k)