7 Rounds: 1 Bear Complex 55/45 5 Burpees 25 Sit Ups

11 Minute AMRAP: 1 Complex (1 Powerclean, 2 Front squat, 1 shoulder to overhead) 140/105 50′ Bear crawl 20 Lateral Paralette jump overs 50′ Bear crawl

“Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed Read More …

2 Rounds for time: Durango run 30 Power snatch @ 75/55 15 Broad jumps

For time: 100 Pull-ups

10 Minute AMRAP: 5 Burpees 7 KB swings 9 Squats …AND a Very happy Birthday to ALYSSA!!!

Happy Birthday RAPH! 12 rounds for time: 1 Muscle-up 9 Hand-release push-ups 8 Deadlift 185/135 4 Shoulder to overhead 135/95

Battle at the Rock WOD 2 for time: 1000 Meter run 3 Rounds: 20 Box jumps 24″/20″ 15 Toes to Bar 10 Deadlift 225lb/155lb

“Battle at the Rock” WOD 1 & Floater 2 minute Max Rep Front Squats 135#/95# 2 minute Max Rep Pullups Rest 5 minutes, then… 90 second AMRAP Tire flip jump throughs  

“Battle at the Rock” WOD 3 10 min time limit For time: 10 Squat Snatch 95/65# 20 Burpee on to Plate 45# 30 Wall Balls 20/14# 40 Hand Release Pushups 50 Double Unders