4 x 12 bench press rest then amrap in 6 min of: 150m run 20 burpees 30 double unders rest 4 min amrap in 6 min of: 2 X sled push down & sled pull back  35/10 20 burpees rest 4 min  amrap in 6 min of: 25 sit ups 25 squats 20 burpees   READ MORE

4 x 8 front squat  (work up) rest then 15 – 12 – 9 – 6 for time of: power cleans 155/105 toes to bar handstand push ups READ MORE

Complete for time: 2000m row 200 double unders 200m lunge walk READ MORE

“Nancy” 5 rounds for time of: 400m run 15 overhead squats 95/65   READ MORE

5 x 10 bench press rest then amrap in 12 min of: 3 power snatches 135/95 6 clean and jerks 9 chest to bar pull ups 54 double unders READ MORE

MORRISON U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in... READ MORE

5 x 6 front rack static lunge step (3 steps each side) rest then amrap in 12 min of: 20 box step ups 24″/20 10 toes to bar 7 deadlifts 225*/45* after each round the weight for the deadlifts increase as follows: 275/185 325/215 355/235 385/255 415/275   READ MORE

4 x 10 back squat rest then pick one of the following wods 1 round for time of: 60 pull ups 30 snatches 135/95 or 2 rounds for time of: 30 pull ups 15 snatches 135/95 or 3 rounds for time of: 20 pull ups 10 snatches 135/95   READ MORE

amrap in 8 min 5 hang squat snatches 135/95 150 m run rest 4 min amrap in 6 min 10 power cleans 185/125 20 pull ups rest 3 min amrap in 4 min 15 box jumps 30 double unders   READ MORE

20 rep back squat 95/65 20 rep back squat 135/95 20 rep max weight back squat rest then “death by burpees and thrusters” min 1 – 1 burpee 1 thruster 95/65 min 2 – 2 burpees 2 thrusters ect>>>> Go as far as you can adding 1 of each every min. READ MORE