AMRAP 15
5 pull-ups
10 single dumbell, ground to overhead
5 burpee jumpovers
10 rds + pull-ups

At station with Flash, Burk, and Keller

alternating tabata
slam ball 20 lbs / sit-ups
push-ups/ hang power cleans 95 lbs
348

Front Squats 3-3-3-3-3

95,115,135,155,175x1,155,155,155, 160

" Fight Gone Bad"

Push press  25,22,22
SDHP        20,18,18
BJ(yellow)  15,13,11
row            13, 12, 12
wallball      10, 7, 8
total:  226

At the station with Flash and Burk.
3 rds
400m run ( the timesetter)
kettlebell swings
box jumps on time
total reps 186   just over 18 min?

In honor of Robert's, George's, Bea's, and Mike's birthday
3 rds 15 min cap ( I hit the cap)
51 sit-ups
46 kettlebell swings
30 double under attempts
21 burpees

at station with Blaine and Flash

run 1 mile then 100 of 4 exercises, broken up however you want.

1/4 run
25 pull-ups
25 extreme feet elevated push-ups
25 sit-ups
25 double-unders
X4
36:44

AMRAP 15
15 push press Me; 105 lbs, Shae  85 lbs
200m run
5 +PP

5 rds for time, 12 min cap
5 pull-ups
5 heavy cleans Me: 155 lbs,  Shae 105
20 ball slams
20 lunges with ball
17 lunges short of 5 rds

At station with Blaine and Flash
400m run
10-1 sumos
1-10 thrusters 95 lbs
400m run
19:58

Mud Bash!

AMRAP 15

5 deadlifts 185 lbs
10 push-ups
15 jumpovers

13 rds even

Cleans 1-1-1-1-1-1-1-1-1-1-1
everyone started really light and worked up
some of the light ones were squat cleans
heavy were power
got to 195

at station with Blaine and Flash

20 SDHP  75 lbs
20 front squat 75 lbs
20 push press 75 lbs
20 stone ground to shoulder 60 lbs
5 laps thru the station 70 lb sandbag
20 box jumps
20 single dunbell snatch 50 lbs
20 lunges per leg
20 burpees

10-1
wall balls
pull-ups
run to cone  50m
10:53

Thruster Ladder
borrowed for the regional work-outs
from the ground 1 rep each
65, 75, 85, 95, 105, 115, 125, 135, 145, 155
Better than I expected. First time 135 or more has gone overhead since surgery.
Shae went to 120 lbs.

5 rds with a 12 min cap

5 ring dips or 10 scaled,  I did 10 bar dips. they felt good first 2 sets unbroken
one arm kettlebell swings 10 per arm,  1.5 pood
200m run with weight hugged to chest
I was 1/4 run short of 4 at 12 min.

4 rds for time:
lap around the station
20 toes to bar
30 box jumps
5 deadlifts, 275 lbs
+ 5 burpees for me because Blaine passed me.
32:20

AMRAP 15

5 bodyweight deadlifts ( 205 )
10 wallballs
20 ballslams
7 rds 2 wallballs

Chase's birthday WOD

3 rds with 13 min cut-off, everyone hit the cut-off

13 burpee pull-ups
13 burpee box-jumps
13 burpee squat clean thrusters 25/15
Me:  1 rd, 3 cleans

AMRAP 15

15 hang power clean   ( me 135 lbs )
10 jump overs
5 wall walks
3 rds + 8 cleans

tabata fun

At station with Blaine:
log flips
 box(tire) jumps
sit-ups with med ball
squats
292

AMRAP 12

5 push press  115 lbs
10 box jumps   24"
10 push-ups
6 rds + 4 PP
push presses were supposed to be heavy, they were. A couple of rounds,  3 and 2.