5 Rounds for time: 5 x Bear Complex 135/95 25 Sit-ups Bear Complex: -Power clean -Front squat -Press -Back squat -Press -Repeat. With weight meant to be heavy and this being done for time, letting go of the bar at Read More …

“Helen” 3 Rounds for time: 400 Meter run 21 Kettlebell swings 1.5pood/1pood 12 Pull-ups

SURPRISE WOD! Tabata bottom to bottom squats 1 mile run p.s. Thanks to the Millers for the great idea 🙂

“Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups  

8 Minute Cap: 3 Rounds of: 8 Kettlebell swings 1.5pood/1pood 8 Box jumps 24″/20″ Find 1 rep squat snatch max. Final score is highest squat snatch weight successfully lifted. [youtube=http://www.youtube.com/watch?v=2QUG-q9WGH4]

15 Minute AMRAP 200 Meter Run 10 Side Walking Plank Steps 5 Paralette Pass Throughs 10 Side Walking Plank Steps 3 Tire Flips  

For time: 200 Medball overhead walking lunges 20lbs/14lbs Penalty is 5 medball pushups if ball is lowered.

For Time: 50 Double unders 21 Wall Balls 21 Pull ups 40 Double Unders 15 Wall Balls 15 Pull ups 30 Double Unders 9 Wall balls 9 Pull ups

“CrossFit Total” Max Back Squat Max Shoulder Press Max Deadlift All three maxes added up equal your total

“Collin” Six rounds for time of: Carry 50/35 weighted carry 400 meters 115/85 pound Push press, 12 reps 12 Box jumps, 24/20 inch box 95/65 pound Sumo deadlift high-pull, 12 reps Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Read More …