WOD - Took Cindy for a boat ride

5 Rounds

5 Pull Ups
10 Push Ups
15 Air Squats
200M Row

WOD - Hell comes in sets of 5

AMRP in 20 minutes or 10 rounds for time:

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

WOD - Taken from CF Aukland - deviation from Jason Marks

3 Rounds for time

9 Deadlift
15 Sumo Deadlift Highpull
21 Kettlebell Swings
500m Row

WOD - 15's... nothing but 15's

Not for time...

15 Hang power clean - 115lbs
15 GHD
15 Back Squats - 115lbs
15 Ring Dips
15 Push Ups
15 Deadlifts - 115;bs
15 Box Jumps
150 Single Jum Rope

WOD - Row Row Row...5 x 500

For time

5 rounds of 500M - Rwo

1 minuted between each round

WOD - Taken from Crossfit FrontRange - Denver Colorado

5 rounds for time of:

9 pullups
6 front squats, 135 lbs (85 lbs)
3 jerks, 135 lbs (85 lbs)

WOD - Taken from CF Milwaukee 4/14/2010

5 Rounds for time

21 Air Squats
15 Push Press
9 Pull Ups

WOD - Taken from The Stronghold CF

Modified...

3 Rounds

80 Single Jump Ropes
30 Box Jumps
20 Kettle Bell Swings

WOD - Modified Hell

4 Rounds

20 SDHP
20 Box Jumps
20 GHD

WOD - Taken from Crossfit FrontRange - Denver Colorado

400 Meter Row

5 Rounds

5 Pullups
10 Kettlebell Swings
15 Situps

Break

3 Rounds

12 Deadlifts
21 Box Jumps

400 Meter Row

WOD - Cindy meets the High Pull

For Time

5 Rounds of Cindy
5 pullups
10 pushups
15 air squats

21-100 jump ropes - 15 - 100 jump ropes - 9 - 100 jump ropes
Sumo Deadlift High Pull
Ring Pull ups

WOD - Fran

After a long day of moving mulch.... YEAH !!!!

FRAN

21-15-9
Thrusters
Pullups

WOD - Grace - Taken from CF Conviction

Warm Up
3 Rounds of Cindy

5 Pullups
10 Pushups
15 Air Squats

WOD - Grace
30 Clean and Jerk

WOD - Slight 'JT' Taken from CF Main

Five rounds for time of:

Deadlift 12 reps
Hang power clean, 9 reps (did 6)
Push jerk, 6 reps (did 3)

WOD - Taken from CF Front Range 4/6/2010

For time:

29 pushups
500 meter row
29 ring dips (red band)
500 meter row
29 kettlebell swings (55lbs)
500 meter row
29 pull ups
500 meter row

19:19

"Deadly Isagrace" taken from Crossfit Miami

WOD - For Time

10 Deadlifts
30 Power Snatches
10 Deadlifts
30 Clean and Jerks
10 Deadlifts

Finisher - Farmer's Walk (200 meters)

Linda-ish....Kinda

10-9-8-7-6-5-4-3-2-1

50% Bodyweight

Deadlift
Squat Clean
Push Jerk