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.

200m run
20 burpees to plate
30 ground to overhead
40 toes to bar
20 lunges with plate overhead
200m run

at the station, alone
Amrap 7 min:

thrusters 65 lbs
evry time you drop the bar, 5 burpees

20,10,5,10,6,5 = 56

Fight Gone Bad...sorta

box jumps
hang power cleans 75 lbs
push press  75 lbs
wall balls
burpees

268

10-1
front squat
push press
box jump
95 lbs
yellow(24") box
19:04
still getting nauseous, like the last few days

At the station
"Murph"
first run in caot, pants and pack,
pack came off after first round
dressed down at halfway point.
nausea, light-headed, dizzy, bad!
1 hour 17 min.

At the station with blaine

20 rds for time:
5 dumbell power snatch
10 push-ups ( knee )
15 squats

23:40

at station with Blaine, same as at box yesterday?

10 mins
max thrusters each min,
after the first min at the top of the min do 5 burpees.
score is thrusters
 I used 66 lbs

67 I think

10-1
wallballs
pull-ups
run to cone x1

strict press 3-3-3-3-3
AMRAP in 15 min:
5 push press
15 double unders or attempts

AMRAP in 20 min of:
10 kb swings
10 ball throws, across blue mat to wall and back.

hang squat cleans1-1-1-1-1

5 rds for time:
15 DB hang squat cleans
30 double unders or attempts

AMRAP in 10 min:
10  dumbell push press
10 lunges per leg, with weights

AMRAP in 20 min of:
5 pull-ups
10 push-ups
15 sit-ups

Did actual pull-ups for most, shoulder is on it's way back.
My push-ups were elevated on rack.
Shae also did full pull-ups all the way, awesome!
10 GHD for SU.

21 thrusters
21 burpees
400m run
15 thrusters
15 burpees
400m run
9 thrusters
9 burpees
400m run

AMRAP in 7 min of:
7 KB swings
7 push-ups

couple min rest then

AMRAP 10
10 SDHP with KB
15 sit-ups

AMRAP in 20 min of:
15 ballslams
run to cone and back

benchmark #2 revisited
 max deadlift
500m row 
me: 1:28

Paleo benchmark #1

For time:
1000m row

50 sit-ups
50 KB swings
30 wall balls
30 box jumps
20 hang power cleans
20 push press
10 burpees
Due to shoulder still recovering my cleans, PP 40 lb db, wallball 15lb. were one handed.

Me; 21:38 last time,  14:50 this time, row at the end

AMRAP in 15 min of:
5 pull-ups or ring rows
10 ring push-ups or push-ups
15 squats
did ring rows and ring push-ups

21-15-9
thrusters
burpees
Ehrlichs ran this one as we were heading to Miami for Pat's wedding

10 rds for time:
2 deadlifts
24 jumpovers

Shae and I both used 185 lbs

5 rds for time
15 push press
run to stop sign and back  400m

I sub'd push-ups due to shoulder

benchpress  5-5-5-5-5

AMRAP in 10 mins

10 ring rows
10 push-ups
15 sit-ups

For time:
KB swings   slam balls
   20              100
   40               80
   60               60
   80               40
   100             20

cleans 1-1-1-1-1-1

For time
10-1
hang power cleans
burpees
run across parking lot

2 min of max rep pull-ups

AMRAP in 10 mins
10 push-ups
10 hip thrusts with wt
20 supermans
20 sit-ups

"Kelly"

5 rds for time of:
400m run
30 box jumps
30 wall balls

front squats 1-1-1-1-1-1

amrap in 10 min of:
10 ring rows
15 squats
Shae: 65,85,105,115,135,145,155,165,175(F)    12 rds
Me:  65,85,105,115,135,145,155,165,175   11 rds  + 1 squat
First time with bar in rack position since surgery, felt pretty good.

"love the one you're with"

AMRAP in 20 min

20 lunges
20 sit-ups passing ball
run together with kb down and back in box

deadlifts  I did one handed 205 or 215 lbs
500m row  1:30

10-1
knees to elbows, Shae and i used GHD due to shoulders
push-ups, me one handed on box
squat with wt, me 1pood
walk with wt overhead, me 25 lb kb
walks were also 10-1
me just under 29 min

paleo benchmark

For time:
1000m row
50 sit-ups
50 KB swings
30 wall balls
30 box jumps
20 hang power cleans
20 push press
10 burpees
Shae and I actually were able to work-out today.
Due to shoulder still recovering my cleans, PP, etc. were one handed.
Me;  21:38