“Karen” For Time: 150 Wall balls @ 20lb./14lb. to a 10′ target

3 min max rep front squat 115/75 1 min rest 3min max rep Deadlift 115/75 1 min rest 3 min max rep shoulder to overhead 115/75 *RX+ weights are 135/95

4-4-4-4-4-4 Backsquat & Split jerk *Emphasis on speed, weight should remain at or below 60% of max.

3 min AMRAP of WOD 2 min rest 5 min AMRAP of WOD 2 min rest Complete the  full WOD for time **WOD** 10 hspu 20 burpees 30 pull ups 40 squats 50 kb swings1.5/1 *Score is round 1+2 reps Read More …

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned Read More …

For Time: 21-15-9 Wallballs @ 20/14lb. to 10′ Sit-ups then… For Time: 9-15-21 Toes to bar Thrusters @ 95/65

“Baseline” 3 Rounds for Time: 400 Meter run 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups *Compare to November 9, 2012

For Time: 4-8-12-16-20-16-12-8-4 KB Swings @ 1.5/1 pood Double Unders Air Squats

For Time: 21-15-9 Hang Power Snatch 95/65 400m Run after each round *Compare to January 28, 2013

“Fran” For time: 21-15-9 Thrusters @ 95/65 Pull-ups *Compare to January 11, 2013